Michelle Qayyum 8th best 69 Kilo Weightlifter in the State.
WARM UP:
200 M. JOG
Then:
3 Rounds
10 Front Squat (45/35/15)
10 High Shrugs
10 High Pulls
10 Power Cleans
10 Pass Throughs w/ PVC
Then:
5 Min. of Shoulder and Hip Mobility
SKILL:
5 Min. of Muscle Up Work
-Ring Swing
-Ice Cream Makers
-Transitions
*Work where you are in your progression and have fun!
LIFT:
Power Clean + Hang Squat Clean
5 + 5 @ 65%
4 + 4 @ 75%
3 + 3 @ 80%
3 + 3 @ 80%
WOD:
“TWISTED HEAVY GRACE” (Compare to 6/8/12)
30 Rounds
1 Clean & Jerk (205/135) (185/125) (165/115) (155/105)
1 Muscle Up
*Sub MU for C2B Pull Up, MU Transition, Strict MU from knee’s, or Jumping MU.
POST WOD:
Shoulder Mobility
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