Base:
If you wish to do some lifting, join the Climb Program;
A. Power Clean Technique Work or
1-Good Mornings 4×5; 1min
2-SA DB Row 4×5; 3mins
B. Skill Work: Kipping Pull Ups: 5-10mins
C. AMRAPx12mins
200m Run/Row
15 BB Push [email protected]/35-56#
15 Front Rack Reverse [email protected]/35-55#
*first 2-3 sets of Push Press are to be unbroken. This is a high turnover WOD. Choose a moderate-light load.
Climb:
A. Every 2.30mins, complete:
1 Clean Pull + Power Clean + Split Jerk
x5
B. Skill Work: Kipping and Butterfly Pull Ups: 5-10mins
C. AMRAPx4mins
5 Power [email protected]/75-105#
5 HSPU/HSPU on Box or L-Sit Shoulder [email protected]% BW/DB
rest 4min
AMRAPx4mins
5 [email protected]/75-105#
5 HR Push Ups
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