170504

Training Plan Wod for Thursday, May 5th, 2017:

Wod With Class:
10 min:
Build to a Weighted Strict Pull-Up

25 min AMRAP:
10 C2B
20 Push-Up
30 Weighted Abmat Sit-Up 50/35-lb
2 x 40m Sled Push 140-lb

Gymnastics Proficiency:
10 min EMOM, alt:
Max Set Bar Muscle-Up
30 sec. Ring Dip Support Hold (full turn-out)

POWER CLEAN + HANG CLEAN (PAUSE)
4×1 at 70% of your 1RM Clean & Jerk.
*Increase 2.5-5kg/week

BOX SQUATS
4×3 at 80% of your 1RM Back Squat.
* Increase 5-10kg/week
**Use Bumper Plates to build box height.

CLEAN HIGH PULLS
4×3 at 90% of your 1RM Clean & Jerk.
*Increase 2.5-5kg/week