Monday, 30 August WOD

Shogun Athletes, please arrive 5 minutes before training start time(0530/1730).

Warm-up

• 3 Rounds:
  • 10 Cal Row
  • 20 PVC Shoulder Rolls
  • 5 Hang KB Cleans (each arm-light kb)
• Barbell Warm Up (empty BB): 2 Sets:
  • 5 Clean Pulls
  • 4 Low Hang Power Cleans
  • 3 Hang Power Cleans

Strength: Part I

• 5 Power Cleans, pick load
• Every 1 min for 5 mins.
• 55-60% 1RM Touch and go.
• Rest 1 min before part 2…

Part II

• 3 Power Cleans, pick load
• Every 1 min for 5 mins.
• 70-75% 1RM Touch and go.
• Rest 1 min before part 3…

Part III

• 1 Power Clean, pick load
• Every 30 secs for 5 mins.
• 85-90% 1RM

METCON: EMOM

• Every 1 min for 10 mins, alternating between:
  • max rep Row Calories, 30 secs even minutes
  • max rep Strict Handstand Push-ups, 30 secs odd minutes
  • 30 seconds of hard work followed by 30 seconds to recover and transition to next movement.

Scaling Options: Scale to kipping hspu or push ups if needed.