Monday, 12 July WOD

Lunch time class cancelled for the summer season.

Warm-up

  • 200m Row
  • 10 Squat Jumps
  • 200m Row
  • 20 Shoulder rolls
  • 200m Row
  • 10 Kip Swings
  • 200m Row
  • 10 Tempo Push Ups
  • Specific warm up (empty BB)
    • 5 Hang Power cleans
    • 5 Strict Press
    • 5 Hang Power Clean and Push Press
    • 5 Hang Power Clean and Split Jerks

Strength/Skill: Clean

  • 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
  • 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
  • 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
  • 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
  • 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
  • Use the same weight for each set. Rest as needed between sets.

Metcon: For time

  • Row, 1000 m
  • — then —
  • 5 rounds of:
    • 9 Strict Handstand Push-ups
    • 6 Bar Muscle-ups

Scaling Options: Scale SHSPUs to Kipping HSPUs or Double DB push press for today. Scale BMUs to 12 TTB or KTE for today, another good sub could be 3 Inverted Rows + 3 V-Ups for each round.

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