Seven(Reps-Rx2)
Strength/Skill
3rds Clean complex
High hang power
Hang squat
Power clean
Squat clean
Choose a light weight. Work on skill and form.
W.O.D
Amrap 7
Power clean RX 185/115-Rx2 155/85
mod see coach Hspu- Rx2 1 abmat allowed-mod decline push ups
Ascending ladder
1 power clean
1 hspu
2 power clean
2 hspu
3 power clean
3 hspu
4,4 etc….
Skill
Based on skill level Pull up/Muscle up
If you can not do a pull up 3×8 strict band pull-ups
If you can do pull ups consistently Work on chest to bar do 3 sets of 3
If you can do chest to bar pull ups consistently Work on bar muscle up transitions
If you can do bar or ring muscle ups do 3 sets of 3 Work on efficiency and stringing them together
Finisher
2rds
10 scap push ups
10 side plank punch through
10 band pull a parts