Warmup:
Bands and Roller for 10min
Airdyne 5 min
3min Ring work ( muscle up progressions and or handstand pushups)
Weightlifting:
(Bar starts at mid thigh)
Block snatch pull + snatch: 70% x 2(1+1) x 5
Block clean pull + clean: 70% x 2(1+1) x 5
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Clean deadlift to knee + clean pull: 75% x 3+1 x 2, 80% x 3+1 x 2
Pause back squat: 60% x 5 x 3, 65% x 5 x 3
WOD:
Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps
Finish
50 Heavy Hypers
10min hips and back stretch
AOD
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