Strength
Power Clean + Hang Sq Clean + Split Jerk – 5 sets @ 80-90% of CnJ
Conditioning
5 Rounds (interval style)
12 Unbroken Hang Squat Clean 135/95#
7 Dball over Shoulder 150/100#
6 Muscle-ups (ring or bar) —(sub: 8 GI Janes)
—Rest 90 sec between rounds
WOD Notes: TD = 1:20-2:20 / round. Each round is 95%+ effort, so push the intensity! Score = total time minus 6 minutes. Hang Sq clean should be very light to where you can link all 12 unbroken no problem (45% of max). Use your hips on the dball to get it over your shoulder! You should only be doing muscle-ups in this WOD, if you can link at least 3 in a row fresh. Otherwise, sprint the 8 GI Janes and you can work on Muscle-ups before or after class.
Reminder: The gymnastics skills clinic is this Sunday from 12-2pm. Handstand Holds/Walk will be covered the first hour and Kipping Pull-up progressions will be covered the 2nd hour. Sign-up sheets are on my desk. Cost = free for Rage Members & $10 for Non-members.
Shannon doing work on the dball!