America!
Warm Up Mobility
Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– Rope Climbs
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples
Strength/Skill
3 RNFT
5 x Strict T2B
10- 14 x Pistols
Double Under Work
Or
Snatch
1RM Snatch
“Touch of Grey”
AMRAP 13
5 x Power Snatch 165/115
10 x Back Squat
15 x T2B
20 x Deadlift
40 x Double Unders
Another sweat fest!
Mobility
WOD – 3+12 (power cleans, squats, sit-ups, deads – no jump rope) @65#
Stayed at open gym for a bit for a quick 5×5 of deads. Keeping it light still, as I work back in.
Great, but hot 9:30. Nice work rail trailers! Awesome class Mike!
OLY: only worked up to 85#
WOD: 3+19
5 x power snatch, 65#
10 x back squats
10 x T2B
20 x dead lifts
30 x power jump singles