Day#9 Week#4 Loading

Warm up

A:

2x

-Strict TTB

-Peg board complex (Pull, reach for #1, climb down/ Pull, reach for #1 then #2, climb down/ Pull, reach for #1 then #2, then #3, climb down)

-Handwalk to wall or 10m handwalk or wall climb

-3x pull over to support to bar muscle up

-Bucket work

-Wall squats

B:

DB Complex #2

Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

Skill

Single arm DB OHL

WOD

For time:

(w/35+ m/55+)

3x shuttle

20m single arm OH lunge (10m L/10m R)

2x shuttle

20m single arm OH lunge (10m L/10m R)

1x shuttle

20m single arm OH lunge (10m L/10m R)

*7 minute time cap

GoFit

Partner Warm up #3

Ping pong

3x FAST!

Double unders 15 reps

Jump lunges 5 reps

TTR 5 reps

GHD back ext 7 reps

Horizontal ring rows 7 reps

Ring dips to true support 7 reps

Skill

Wall squats

WOD

5x

30:30

-Air bike for calories

-Shuttle run

-Air squats