WARM-UP:
Row 750m followed by
2 Rounds of
Basic Barbell Warm-up (BBWU) 10 reps of each > Deadlift > Hang Clean > Front Squat > Push Press.
Dynamic Stretch
STRENGTH:
Front Squat / Strict Pull-up
10 (7+5)4
Build your squat weight to at least 60% 1RM
WOD: RUFUSS
For Time:
21 Hang Power Clean 95/65
21 C2B Pull-ups
42 Lateral Bar Jumps
15 Hang Power Clean 115/80
15 C2B Pull-ups
30 Lateral Bar Jumps
9 Hang Power Clean 135/95
9 C2B Pull-ups
18 Lateral Bar Jumps
ICING:
Ring Swings – 5 sets of 6 swings.
KOT – Reverse Step-ups 20 Reps each leg.