WOD 201208 - TUESDAY

WARM UP

Coach's Stretch

Wrist and Shoulder Mobility

3 RDS

5 Med Ball Clean

5L/R Bird Dogs

3 strict pull + 3 kipping pull up

30 DUs / SUs

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Skill / Strength

Clean Complex

5 Sets

1 Power Clean

1 Front Squat

1 Hang Squat Clean

70-75% or moderate-heavy load

*choose weight you can do unbroken sets

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WOD

E3MOM FOR 15 MINS

10 Thruster, 95/65#

4 Ring Muscle Ups (scale: Bar MU)

50 DUs

Modified:

2:1 Pull-Ups/Ring Rows or C2B

2:1 SUs