WOD

Tuesday, December 3rd

12/02/2019

WARMUP:

 

2 Rounds:

 

10 Bootstrappers

 

5 Tempo Air Squats (3131)

 

10 Narrow Stance Air Squats

 

5 Wide Stance Air Squats

 

 

 

2 Rounds:

 

10 PVC Passthroughs

 

5 Sotts Press

 

10 OHS

 

5 Snatch Balances

 

 

 

MU Prep: 10 reps each: Slow Scap Pullups / Shoulder ONLY Kip Swing / Kip Swing REST 3-5 Strict Bar OR Ring Pullups / 7-10 BIG Kip Swings / 5-7 Kipping Hips to Bar OR Rings REST 3-5 Transitions / 2-3 Bar OR Ring OR Jumping MUs

 

 

 

STRENGTH/SKILL WORK:

 

ON AN 8:00 RUNNING CLOCK:
Practice Transitions on the Low Rings, Low Bar, or Jumping MU

 

 

 

HPS Prep:  5 Reps each: Snatch Grip DL / High Hang High Pulls / Hang High Pulls / Hang Muscle Snatch / Hand Power Snatch

 

WORKOUT:

 

AMRAP x 16 MINUTES:
36 Air Squats
12 Hang Power Snatch (115/75)(95/65)
6 Muscle Ups (Ring or Bar)

 

 

 

COOLDOWN:

 

5:00 Foam Rolling Upper Back and Lats