WARM UP:
500 M. Row
3 Rounds
10 Pass Through’s
10 Good Mornings
10 Clean Extensions
10 Clean Pulls
10 Front Squats
Then:
Hip Mobility
LIFT:
Clean Complex
(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Clean, 2 Sec. Hold at the bottom of the Squat)
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 75%
3 @ 80%
*Work on your barbell pathway. Focus on positioning.
SKILL:
EMOM 6
ODD:
Adv.= 1 C2B + 1 Bar Muscle Up
Int.= 5 Strict C2B Pull Up’s
Scaled = 5 Strict Pull Up’s
EVEN: 30 Hollow Rocks
*Work on staying hollow and driving your elbows down on Pull Up’s.
WOD:
“MOUSE TRAP”
For Time: (17 Min. Cap)
3 Cleans (245/165) (225/155) or 80%
30 Pistols
15 Alt. KB Snatch (70/53) (53/44) (44/35) (35/26)
6 Cleans (225/155) (205/135) or 75%
30 C2B Pull Ups
15 Alt. KB Snatch
9 Cleans (205/135) (185/125) or 70%
30 Pistols
9 Bar Muscle Ups
POST WOD:
Roll & Stretch
