Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Push Press 90%
5 x 50%, 5 x 60%, 3 x 70%, 3 x 75%, 2 x 80%, 2 x 85%, 2 x 2 x 90%
WOD: Increase weights each round
Complete 1 exercise before moving to the next
KB Swings 3 x 10 each arm
KB Cleans 3 x 10 each arm
KB Snatch + OH Squat 3 x 10 each arm
RidgeWOD: 1RM Testing Week
Conventional Deadlift: work to 1RM
***REST as NEEDED***
"Death by Pull Ups" - 1 rep the first minute, 2 the second, and so on until you cannot complete the number of reps necessary within the minute
PRACTICE: Muscle Ups - set a clock for 12 minutes. Complete 2 Muscle Ups for the first six minutes and 1 muscle up for the last six minutes
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