Pre WOD:
Ring Muscle Up+Pull Strength
A,
Level 1:
EMOM 9 min:
1, 3 Feet Assisted Ring Muscle Up
2, 10 Perfect Ring Swing
3, 5 Jumping Ring Muscle Up
Level 2:
9 Rounds for time:
1-2 Ring Muscle Up
500 m Bike Erg
Level 3:
6 Rounds for time:
X Ring Muscle Up
500 m Bike Erg
X=35% of Max rep or 1 more rep than last week
B, E3MOM for 9 min:
4 Weighted Pull Ups RIR 1
* Adjust to No Weight/Negative if needed
WOD:
OLY Partner Ladder for time:
A, 25 min Amrap
45 Snatches 40/25 kg (90/55 lbs)
30 Snatches 50/35 kg (110/75 lbs)
15 Snatches 60/45 kg (135/100 lbs)
2500/2250 m Row
45 Cleans 60/45 kg (135/100 lbs)
30 Cleans 70/50 kg (155/110 lbs)
Max Cleans 80/60 kg (175/135 lbs)
B, Within 6 min: (Righty after part A)
Build to a heavy Clean for the day
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
* This can be placed any day of the week as a separate session
