Performance
A1. Power Clean, 1 rep x 5 sets, 2 min – build to a 1RM
A2. Wtd Ring Dip @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM
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30 Squat Clean for time @ 135/95lb
*These have got to be solid Squat Cleans. If the weight is to heavy to perform proper posture and technique throughout you will use lighter weights.
Competition
Wod will be posted at gym
A1. Power Snatch, 1 rep x 5 sets, 2 min – build to a 1RM
A2. CGBP @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM
B1. Power Clean, 1 rep x 5 sets, 2 min – build to a 1RM
B2. Wtd Ring Dip @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM
C. AMRAP Kipping HSPU x 1 set
D. 5 unbroken C2B Pull-ups x 20 sets for time
Fitness
A1. Back Squat @ 20X1, 6-8 reps x 4, 90sec
A2. Wtd Supinated Pull-up Cluster @ 30X0, 1.1.1 x 4 sets, 90sec
B1. KBS (all the way OH), 50/35lbs 7-10 reps x 4 sets, 1min
B2. Bar Dips @ 20X0, AMRAP (-1) x 4 sets, 1 min
C. KB Front Rack walking lunges, 6-8/leg x 3 sets, 1 min
D. Side Bridges, 90 sec per side x 1 set per side, rest as needed b/t sides
XFitSport
A1. Back Squat with Chains @ 20X1, 2-2-2-2-2, 2:30 min
A2. Wtd Supinated Pull-up Cluster @ 20X0, 1.1 x 5 sets, 2:30 min
B1. KBS @ 80/70lbs, 7-10 reps x 4 sets, 2 min – all the way OH
B2. Wtd Bar Dip Cluster @ 20X0, 1.1 x 4 sets, 2 min
C. Front Rack Barbell Split Squats @ 20X0, 6-8/leg x 3 sets, 1 min b/t legs
D. Side Bridges, 90 sec per side x 1 set per side, rest as needed b/t sides
