WARM UP:
3 Rounds
30 Double Unders (60 Singles)
10 Push Ups
10 Air Squats
5 Strict Pull Ups
Then:
5 Min. of Mobility
LIFT:
EMOM For 10 Min.
3 Power Cleans
(Rest the remainder of the minute)
*Progressively add weight accordingly based on comfort level
Men: Work from (45-85% 1RM)
Women: Work from (45-85% 1RM)
Then:
Proceed to load up to your WOD weight.
WOD: (Compare to 10/2/13)
“MOUSE TRAP”
For Time:
3 Cleans (245/165) (225/155) (205/135) (185/125)
30 Pistols
15 Alt. DB / KB Snatch (70/50) (60/45) (50/40) (40/30)
6 Cleans (225/155) (205/135) (185/125) (165/115)
30 C2B Pull Ups
15 Alt. DB / KB Snatch
9 Cleans (205/135) (185/125) (165/115) (155/105)
30 Pistols
9 Bar Muscle Ups
*You may also sub. KB’s for DB snatch.
**This wod is very strength based. Go heavy, but be able to maintain technique. It is not about speed!
***Pistol sub.= Ass. Pistol or 60 Air Squats. B.M.U. sub. = 18 Ring Dips (Only)
POST WOD:
Roll and Stretch
