• Dynamic Warm Up

Strength:

2 Sets:

• BENT OVER NEUTRAL GRIP PLATE RETRACTION x 5
• Prone Incline YTW x 5 ea.

Skill:

• 2 Power Clean
• 4 Strict Pull Ups
• 6 DB Shoulder Press
• 8 KB Swings
• Rest 30 Seconds

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

2 Sets:

• BENT OVER NEUTRAL GRIP PLATE RETRACTION x 5
• Prone Incline YTW x 5 ea.

Skill:

• 1 Clean & Jerk 185/125
• 2 Muscle Up
• 4 Handstand Push Ups
• 8 KB Swings

• Dynamic Warm Up

Strength:

A) 2 Sets:

• BENT OVER NEUTRAL GRIP PLATE RETRACTION x 5
• Prone Incline YTW x 5 ea.

B) Gymnastic Conditioning (Perform After WOD)

5 Sets:

• 3 Strict Chest to Bar Pull Ups + 5 Kipping Chest to Bar Pull Ups

Skill:

• 1 Clean and Jerk 225/155
• 2 Muscle Ups
• 4 Handstand Push Up
• 8 KB Swings 70/55

• 10 Minutes Mobility