Skill:  Pullup Practice and Variations of grip

W.O.D  3 Variations

"Elite"

  • 50Ft Hand Stand Walks
  • 12 x Power Cleans 155/105
  • 12 x Push Jerks
  • 50 Ft Hand Stand Walk
  • 9 x Power Cleans
  • 9 x Push Jerk
  • 50 Ft Hand Stand Walk
  • 6 x Power Clean
  • 6 x Push Jerk

"RX"

  • 60sec Hand Stand Holds
  • 15 x Power Cleans 135/95
  • 15 x Push Jerks
  • 60 sec Hand Stand Holds
  • 12 x Power Cleans
  • 12 x Push Jerks
  • 60 sec Hand Stand Holds
  • 9 x Power Cleans
  • 9 x Push Jerks

"Scaled"

  • 5 x Wall Walks
  • 21 x Power Cleans 95/65 or less
  • 21 x Shoulder to OH
  • 5 x Wall Walks
  • 15 x Power Cleans
  • 15 x Shoulder to OH
  • 5 x Wall Walks
  • 9 x Power Cleans
  • 9 x Shoulder to OH

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OLY Group:

  • Power Snatch + Snatch: 77% x 2 (4)
  • Jerk: 80% x 2 (5)
  • Clean Pull: 98% x 4 (5)
  • Back Squat: 80% x 5 (2), 85% x 4 (3)
  • Weighted Situps:  15 reps x 3 sets (45/35)

 

 

 

 

 

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