Training Plan Wod for Thursday, May 5th, 2017:
Wod With Class:
Build to a Weighted Strict Pull-Up
25 min AMRAP:
30 Weighted Abmat Sit-Up 50/35-lb
2 x 40m Sled Push 140-lb
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.
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.