WOD 210702 - FRIDAY

WARM UP

Coach Stretch

Hips and Hamstring

3 RDS

4 Scorpions

5 Med Ball Clean

4 L/R seated KB press

5 Ring Pull-Ups or Ring Rows

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Skill / Strength

5 Sets

Segmented Clean Grip Deadlift + 1 Clean Pull

2 sec pause: below knee, at knee, above knee

Superset:

5 Ring Dips

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WOD

10 AMRAP

1-2-3-4-5-6-7-8-....

increase by 1 rep every round

1 Hang Power Clean

1 Front Squat

1 Push Press

2 HPC

2 FS

2 PP

3 HPC

3 FS

3 PP

.…

RX: 95/65#

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Post WOD Accessory

5x5 Hollow to Superman