Mobility 

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up: 

200m Row, then

3 rounds:

  1. 10 Banded Pull apart (red band)
  2. Hold bottom of the dip for 5 secs
  3. Hold the top of the dip for 5 secs
  4. Hold top of the Ring Row for 5 secs

 

Skill: Ring Dips Practice:

EMOMx6

Odd: 3 Kipping Ring Dips + 5 Push Ups

Even: 20 Russian twist w medball (10 each side)

 

WOD A: Strength: "Clean Complex" (12 min time cap)

 

Power Clean + Hang Squat Clean + Jerk (push or split)(% of power clean)

70% x 1

80% x 1

85% x 1, then find Heavy Single of complex

-Score is final successful weight

 

WOD B: "Aladdin"

18 min EMOM:

  1. 15 Wall Balls 20/14, 10'/9'
  2. 5 Power Cleans 155/105 (70% of power Clean)
  3. 6 Burpees over the bar

 

RX+:

  1. 20 WBs
  2. 8 PCs
  3. 10 BOB
  4.  

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