12/3 Monday
XFitSport/Fitness
Warm-Up
500m Row
3rnds: maintain constant movement!
5 box jumps
5 push ups
5 pullups
5 Squats
WOD
A1. Power Snatch Cluster, 1.1.1 x 4 sets, 90sec
A2. CGBP @ 20X1, 3-5 reps x 4 sets, 90 sec
B1. Below Knee Hang Power Clean, 4-5 reps x 4 sets, 90sec – do not drop the bar b/t reps
B2. HSPU – strict, AMRAP head to floor x 4 sets, 90sec
C. Pull-ups, 5 unbroken x 10 sets for time
* if you cannot perform STRICT hspu complete 5 hspu negatives @ 4 second eccentric. Controlled top to bottom