Pre WOD:
A,Hang Power Clean: 6 Set:
6-5-4-3-2-1
Start at 65% of 1 RM Power Clean and increase weight for every set, building up to a heavy single
B, Murph Prepp
Level 3:
2 rounds for time of:
25 Pull-ups
30 Push-ups
50 Air Squats
Rest 5 mins
Level 2:
2 rounds for time of:
15 Pull-ups
20 Push-ups
50 Air Squats
Rest 5 mins
Level 1:
2 rounds for time of:
15 Jumping Pull-ups
20 Box Push-ups
30 Air Squats
Rest 5 mins
WOD:
PartnerWOD:
Amrap 14 min
6 Toes-to-bars
6 Handstand Push-ups
3 Box Jumps, 30/24 in
rest 3 min
Amrap 14 min:
12/9 Cal Row
10 Dumbbell Snatches 22.5/15 kg
6 DB Box Step Up (Goblet Hold) 22.5/15 kg 24/20 inch
Partners work 1 min on/1 min off (start where partner finish)
Post WOD:
3-5 Rounds for quality:
12/12 Single Arm Dumbbell Lateral Shoulder Raises
15 Barbell Bicep Curls
Supinated Passive Hang, 1 min
