WEDNESDAY

Mobility & Strength Development

9-minute EMOM

Pull-up Focus

·        1^st min: Max dead hang

·        2^nd min: pinch plate pulls

·        3^rd min: max isometric contraction hold

(90*, 45* & chin above)

Focus:

·   Grip & Elbow strength, identifying weakness and increasing range of motion

WOD

For Time:

12-minute CAP

·   30 Hang Squat Cleans (RX 40/30 Kg)

·   30 Pull-ups OR Jumping Pull-ups

·   20 Hang Squat Cleans

·   10 Pull-ups OR Jumping Pull-ups

Focus of WOD:

· Gymnastics/weightlifting WOD – building set and cycle speed.