Warm up
A- Mash- Lats/ T-spine/ Pec minor
Activate- 2x 20 face pulls + 20 straight arm pull downs
B- Single Arm DB Warm Up #2
3x
10 DB deadlifts (5 right/ 5 left)
OH DB carry 10m right/ 10m left
10 DB row (5 right/ 5 left)
Rack DB carry 10m right/ 10m left
10 DB cleans (5 right/ 5 left)
DB farmers carry 10m right/ 10m left
10 DB thrusters (5 right/ 5 left)
Skill
Strict muscle ups
WOD
With a 7 minute running clock complete the following:
100m DB OH carry
100m DB front rack carry
100m DB farmers carry
100m DB OH carry
MAX STRICT muscle ups
GoFit
A- Mash- Lats/ T-spine/ Pec minor
Activate- 2x 20 face pulls + 20 straight arm pull downs
B- Single Arm DB Warm Up #2
3x
10 DB deadlifts (5 right/ 5 left)
OH DB carry 10m right/ 10m left
10 DB row (5 right/ 5 left)
Rack DB carry 10m right/ 10m left
10 DB cleans (5 right/ 5 left)
DB farmers carry 10m right/ 10m left
10 DB thrusters (5 right/ 5 left)
Skill
DB snatch
WOD
5x
30:30
-DB snatch (L)
-Row
-DB snatch (R)
-Row
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