OlyNastics
WOD Review then warm up all together: 1 indoor loop, 10 leg swings, 10 hanging shrugs, 5 step to Spiderman, pigeon, 3 push-up to down dog, BB front rack str, 3 BB P cleans, 3 BB thrusters, 3 BB hang squat cleans
SOD
In 15 minutes complete 4+ sets of:
Strict HSPU practice (from negatives to strict deficit) (solid w/ HSPU – work on HS walking.. try the ramp)
M-up drills: close to or new to M-ups, use this time to work on drills (coaches suggestions)
WOD
4 Rounds for time:
3 Bar or Ring M-ups (Mods: Reduce M-up reps, OR Complete 5 Pull-ups & 5 Deficit push-ups)
3 BB complexes (75/55) (50+ 55/35)
9 Burpees
“1 BB Complex” is:
3 Power cleans
3 Thrusters
3 Hang squat clean thrusters
