WOD: Tuesday, July 5th, 2022

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

  • 3 Sets x 2 Reps @ 85% of 1RM 
  • 2 Sets x 2 Reps @ 90% of 1RM 

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Workout: For Time 

12 – 9 – 6 

  • Hang Power Cleans (115/85) 
  • Pull Ups 

-Then-

  • 500 Meter Run 

-Then- 

9 – 6 – 3 

  • Hang Power Cleans (135/95) 
  • Pull Ups 

-Then-

  • 500 Meter Run 

-Then-

6 – 3 – 1 

  • Hang Power Cleans (155/105) 
  • Pull Ups 

RX+: Chest 2 Bar Pull Ups 

CRX: Bar/Ring Muscle Ups (5-4-3, 4-3-2, 3-2-1 Reps) 

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Cardio Option: For Time 

12 – 9 – 6 

  • Russian KB Swings (24K/16K) x2
  • Pull Ups 

-Then-

  • 500 Meter Run 

-Then- 

9 – 6 – 3 

  • Russian KB Swings (24K/16K) x2
  • Pull Ups 

-Then-

  • 500 Meter Run 

-Then-

6 – 3 – 1 

  • Russian KB Swings (24K/16K) x2
  • Pull Ups

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations