7 AM
WARM-UP:
400m Run followed by 2 rounds of Cindy
Dynamic Stretch
STRENGTH:
Clean Warm-up From the Hang Position
Hang Clean Panda Pull (4)3
Hang Clean Panda Pull / Hang Squat Clean (3)4
Hang Squat Clean (1)5
Build to a heavy Squat Clean
WOD: SIX X SIX
6 min. to complete:
36 Hang Clean and Jerk 115/75
Start with 6 Pull-ups and complete 6 Pull-ups EMOM
2 min. Rest
6 min. to complete:
36 Hang Snatches 85/55
Start with 6 Pull-ups and complete 6 Pull-ups EMOM
If you finish the 36 Hang Clean and Jerks before the 6 min. Time Cap, you have earned extra rest.
There are two scores for this workout. Record your score for each 6 min. segment. The score will be your finish time or Cap+reps not completed.
ICING:
Your 1% in 2 min.
KOT – VMO Squats 20 Total Reps
Deadhang for 90 sec.
Muscle-up Progressions