Warm Up
3 rounds
10 Pull-ups (kips, muscle ups, strict, whatever)
10 Push-Ups
10 Toy Soldiers
1 min stretch out hip flexors
Practice Double Unders
Strength: Overhead Press
5x3 @ 90% 1RM
WOD:
For time
15-12-9
35lb Burpee Squat Clean Thruster
Weighted Pull-Up, any variation at least 20% body weight (e.g. 150# BW = 30#, do more if you can)
For time's sake, just did heavy deads. Who says you have to train a movement specifically to PR?
ReplyDeleteNew 1RM of 365 (20# PR)