08.16.2019

WARM-UP

1) Row 500m

2) Clean & Jerk Bar Warm-Up

- Hip Clean Jump, No Shrug

- Hip Clean High Pull

- Hip Muscle Clean + Strict Press

- Hip Power Clean + Push Press

- Hang Power Clean + Power Jerk

3) Scap Pull-Ups + Kipping on Rings, 10 reps each

4) Snatch Bar Warm-Up

- Hip Snatch Jump, No Shrug

- Hip Snatch High Pull

- Hip Muscle Snatch

- Hip Power Snatch

SKILL: Ring Muscle-Up’s, Pull-Ups & Dips

ACTIVE MOBILITY

1) Trap, Bicep & Pec Smash

2) Banded Front Rack & Elbow Extension

3) High Glute Smash

4) Frog Stretch

WOD “The Standard”

Perform the following for time:

• 30 Clean & Jerks (135/95, “Grace”)

• 30 Ring Muscle-Ups ( 1 MU = 2 Pull-Ups + 2 Dips, total of 60 Pull-Ups & 60 Dips)

• 30 Snatches (135/95, “Isabel”)

COOL DOWN

1) 200m Walk following WOD

2) Core Work: Weighted GHD Sit-Up’s, accumulate 50 reps in as few sets as possible

3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes in a relaxed hold