WOD
PH:
Shoulder Pre-Hab
banded drills
band pulldowns
A:
2-4x
kip swings
squat therapy
dip + support
B:
barbell clean complex
*clean pull, hang power clean, hang squat clean, front squat, good mornings
Skills
Spend 10mins working Muscle-ups
*transition
*use low, medium and high rings
RX: Metcon (Time)
4x
21 C2B Pull-ups
7 Hang Squat Cleans @ 70-75%
if you have even 1 pull-up try to get your chest to the bar
RX+: Metcon (Time)
4x
9 Muscle-ups
7 Hang Squat Cleans @ 70-75%
O1: Metcon (Time)
4x
21 Ring Pull-ups
7 Hang Squat Cleans @ 70-75%
O2: Metcon (Time)
4x
15 Ring Rows
7 Hang Squat Cleans @