Saturday April 30th:
8-10a: Open gym.
10-11a: Olympic Lifting- Clean and Jerk
3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70%, 75%, 80%, max
Front Squat – 70% x 3, 75% x 3, 80% x 3, build to a 3rm.
11a-Noon: Team WOD
2 person teams:
For time:
20 Muscle-ups while partner holds 225/155 in the top dl position
*scale to jumping muscle ups or chest-bar pullups
60 Wall ball shots (20-10’/14/-9′) while partner holds static hang on pullup cage
100′ Buddy carry, each partner carries each other down and back length of room.
40 Box jumps, alternating on 24/20” box
100′ Buddy carry- same as above.
2 Muscle-ups (1 per person)
*can split work however, as long as partner is holding static position. Except on last 2 muscle ups, BOTH partners must do 1 rep per.
Sun. May 1.
Rest Day!
