170501

Training Plan WOD for Monday, May 1st, 2017:

Wod with Class:
10 min EMOM:
2 x Tall Clean, build each set

4 Rounds:
12 Wallball 20/14
12 T2B
12 Double KB Deadlift 70/53
12 HSPU*

Shoulder Stability:
3 Rounds:
6 Trap-3 Raise w/6 Second Pause
6 Banded Face Pulls
6 Cuban Rotations (each side)

Gymnastics Program:
10 min EMOM, Alt:
Assisted Strict Muscle-Up
Strict Dips

CHINESE SNATCH PULL+HANG SNATCH
(Video)
5 x 1 at 70% of your 1RM Snatch.
*Increase 2.5-5kg/week

BACK SQUAT
3×5 at 70% of your 1RM

2 PUSH PRESSES + PUSH JERK
4 x 1 at 55% of your 1RM Clean & Jerk.
2.5-5kg increase/week