wods

Morning Session :

a. Warm up 3 rnds of :

10 Reps of band Face pulls
10 Reps of Muscle Clean empty bar + 5 reps of front Squat
10 Reps of Handstand Shrugs

b. Emom x 8

Power Clean and Jerk 3 reps touch and go 60-70%

c. Gymnastic skills

3 rnds :

1. Heavy Pull ups or choose a gymnastics pull movement 3-5 reps
Rest 60 sec
2. Pistols 10 reps (5 each leg) free or weighted
Rest 60 sec

d. Conditioning

Amrap 1 min per exercise 3 rnds

1. Dead lift 30-40%
2. Box Jumps or step ups
3. Ring Dips
4. Ring Rows
5. Rest


Rest 6-8 hours


Evening Session


Warm up light jogging 12 min + 5 min dynamic stretching

Then 3 sets of

3 min at zones 2-3 followed by 2 min at zone 4

Cool down walking and stretching for 6-7 min