WOD 10 Apr (AM)

10 Apr

7am

Warm up: hang power cleans

Strength: back squat 5 x 5 with minimum three minutes rest between sets whilst you work on…

Skill: muscle up progressions

Metcon: Nasty Girls. 3 rounds of 50 squats, 7 muscle ups, 10 hang power cleans (60/40)

Foundations

Strength: Overhead Squat 3-3-3 then Front Squat 3-3-3

Strength: Pull ups 3 x max

Skill: ring dips and cleans

Metcon: 3 rounds of 30 squats, 20 ring dips, 10 hang power cleans

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