WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
10 Strict Pull Ups
Then:
Hip and Shoulder Mobility
SKILL:
EMOM 9
MIN 1: 8E DB Alt. O.H. Press
MIN 2: 60 Sec. Front Plank
MIN 3: 2 Weighted Muscle Ups
*Sub. MU for 5 Ring Dips. Add Weight as necessary.
LIFT:
Clean Complex
(1st Pull – 3 Sec. Hold – Full Hang Clean From Mid-Thigh)
5 @ 65%
3 x 5 @ 70%
WOD:
“CLIMBING COMPLEX”
AMRAP 7
Rope Climbs
Rest 1 Min.
4 Min. Cap
Find 1RM of the Complex:
3 Hang Cleans + 1 Jerk
POST WOD:
Mobilize& Stretch
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