WUWOD
3 rounds of:
10 kb swings
10 kb bent over row each arm
10 squat jumps
WOD 1
In 20 mins complete
Power clean and push jerk
6×2
*use heaviest weight you can for each set
WOD 2
ROY
5 rounds of:
15 deadlifts @ 85/60 RX+100/70
20 Box jumps @ 24/20
15 pull ups RX+25
*20 min cap
Additional Work
Rest
Barbell
A. Snatch Pull + Snatch
BTH then hold across 6 sets
B. 3 Position Clean (floor, knee, pockets)
BTH then hold across 6 sets
D. Accessory Work
1/2/3/4/5 Sotts press & Strict pull ups
CF Movement
Warm Up: Game
Muscle Up TEST
Pull Ups
Dips
Transition
Ring Support
False Grip Hold
Strict MU – Where Possible
Flexibility:
German Hang
Lats Stretch