PreHab: Glute Activation, Core Activation
Warm-up: KB Complex, Pull-up Variations,
Specific: Barbell Complex, Muscle-up Transition
WOD:
Rx:5x
10 Deadlifts @ 60-65%
20 KB Lunges
10 C2B Pull-ups
Rx+: 5x
10 Deadlifts (65-70%)
20 Overhead KB Lunges
5 Muscle-ups
Option 1: 5x
10 Deadlifts (55-60%)
14 KB Lunges
7 Pull-ups
Option 2: 5x
10 Deadlifts (moderate weight)
15 Goblet Squats
7-10 Assisted Pull-ups or Ring Rows