Bartender

PreHab: Banded Shoulder Prep

Warm-up: Kip Swings, Pull-up Holds, WallClimbs

Specific: Barbell Clean Complex, Barbell Press Complex

Strength: 4×3-5 Pull-ups
*strict
*weighted
*L-pull-up
*very little assistance

WOD: 

RX: 3x
12 Power Clean@ 60%
15 Pull-ups
12 Pushpress

RX+:3x
12 Power Clean@ 70%
15 C2B Pull-ups
12 Pushpress

Option 1: 3x
12 Power Clean@ 50%
9 Assisted Pull-ups
12 Pushpress

Option 2: 3x
9 Hang Power Clean@ moderate weight
12 Ring Rows
9 Pushpress

 

60sec September Week 1: Max Rep Burpee to Plate

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