Warm-up:
Mountain Climber Complex
Agility ladder
Shoulder activation (bands)
Burgener Warm-up
Glute/Squat Activation
Strength Development:
Ring Dips/Pendlay Rows
5 sets @ 2 minutes
· 1st Min: Ring Dips
· 2nd Min: Pendlay Rows
Pick a scheme and maintain it across all 5 sets
WOD
7 Rounds For Time:
14 Minute CAP
· 6 Power Cleans (RX 50/35 kg)
· 4 Front Racked Lunge steps
· 8 Chest-to-Bar pull-ups or 3 Ring Muscle-ups