Warm-up
Start on a foam roller, then, spend 2 minutes in Z1.
After, 3 rounds with a band.
10 good mornings
10 monster walks
10 banded high pulls
Mobility
Banded hamstring mobility
Strength
Deadlift – 3×3@85%
*again, less reps, but since we are adding weight to last week, take more time between sets.
Only three more weeks of this cycle.
WOD
“Sandy Dreams”
5 rounds for time
3/2 muscle-ups
10/8/6/4/2 squat cleans
25 DU’s
Rest :30 between rounds
*squat cleans decrease in reps per round, but increase in weight
135/95#, 185/125#, 205/145#, 225/155#, and 245/165#
This one will be tough regardless of capability. Let’s think about percentages here. The last round should be between 85 and 90% of your 1RM squat clean. The first round should be between 55 and 60%. Filling in the middle numbers in between.
Those who cannot muscle up should be doing C2B or regular pull-ups (1:1) and some version of a dip (1:1). Ring rows (2:1) and push-ups (2:1).
The rest is built in to allow for people to refresh and attack that gymnastic component. Step outside their comfort zone. This one should be between 2:30 and 3:30 a round depending on which.
Accessory Work
Banded pull throughs – accumulate 60
Banded leg curls – accumulate 100t
*sitting on a bench facing the rig, fast reps from 90 degrees in.
