Now that the open is over we will be having some fun this month! Through out all of April we will be repeating favorite workouts that we have done throughout the years. If you have a suggestion let us know and I’ll try and get it into the rotation. Great job on the Open this year Precision! We start training for 2017 in May!
WARM UP:
1 Round
10 Y’S, T’S, W’S
10 Reverse Fly’s
10 Face Pulls
Then:
3 Rounds
10 Pass Throughs
10 Good Mornings
10 High Shrugs
10 High Pulls
10 Front Squats
10 Split Jerks
LIFT:
EMOM 10
MIN. 0-3: 2 Power Cleans + 1 Full Clean & Jerk
MIN. 3-6: 1 Power Clean + 1 Full Clean & Jerk
MIN. 6-10: 1 Full Clean & Jerk
*Up the weight as you go. Your Choice.
SKILL:
7 Min. Of Ring Muscle Up Work.
*Adv. work to a 1RM Weighted Strict MU.
WOD:
“Twisted Heavy Grace”
30 Rounds
1 Clean & Jerk (205/135) (185/125) (165/110) (155/105) or 70% 1RM
1 Ring Muscle Up
*If you got Bar Muscle Up’s go for for it!
**Sub. MU for Burpee Pull Ups accordingly.
POST WOD:
1 Round
10 Y’S, T’S, W’S
10 Reverse Fly’s
10 Face Pulls
Then:
Mobilize Shoulders again.
