Training Week Sneak Peek

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PreWOD COmpetitor Work:
A) 8 sets – jerk drive + split jerk. Take from the rack
B) 6×2 – jerk dip
C) 10s Max Rack support

Warm-Up:
400m Run, then
6 minutes
1 Round Burgener
5 OVHS
5 Pushups

Strength:

Fitness: CHOOSE YOUR DESTINY. Snatch Practice, Overhead Squat Practice, or Overhead Squat Strength
Comp: 3RM OVHS with 3s pauses, 100%, 95%

WOD:
15-12-9
Snatch 135/95
Strict Ring Dips
OVHS 135/95
HSPU (can kip)

Fitness Cashout or Individual Work: 4 minutes Pushups

Gymnastic Work:
A) 5 SETS: 3 REPS of RING PUSH UP / PLANK COMPLEX
Rest 90s between sets. Rings are set low (6 Inches from Ground). Focus on stabilizing the midline throughout these movements.

B) 3 SETS: 5 REPS – MUSCLE UP W/ EXTRA PULL (1 SWING, 1 PULL, 1 MU)

Rest 3 minute between sets. by adding the extra swing and pull we are deepening your grip strength and muscle endurance as well as forcing you to rely on technique as your pulling musculature fatigues.

C) Max Set Muscleups
D) 3 sets max strict ring pullups with false grip

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