Pre WOD:
Toes to bar Progression 1/8
Movement Prep:
10 Kipp Swing
10 Kipping knee raises (hip height)
𝗔, 𝗧𝗲𝗰𝗵𝗻𝗶𝗾𝘂𝗲
Level 1:
𝗘𝗠𝗢𝗠 𝟳 𝗺𝗶𝗻: (𝟳 𝘀𝗲𝘁𝘀)
X Toes to mark
*Choose a number of reps and height you will be able to complete for all sets
Level 2 and 3:
𝗘𝗠𝗢𝗠 𝟳 𝗺𝗶𝗻: (𝟳 𝘀𝗲𝘁𝘀)
X Toes to bar*
*Choose a number of reps you will be able to complete for all sets
𝗕, 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵
𝟯 𝘀𝗲𝘁𝘀
8-15 Leg Raises (weighted) with 1-2 RIR
WOD:
A, 4 sets*5 TNG Power Clean
– Build from 60% of 1 RM Power Clean
B, 2 sets*3 Clean Pull
– 105% of 1 RM Power Clean
C, Intervals:
4 sets:
2 min on/1 min off:
20/15 Cal Row
Max Hang Power Clean & Jerk 60/40 kg (135/95 lbs)
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
Optional Finisher:
Core Strength – Hollow & Arch 1/4
EMOM 8 min:
Odd: 15 sec Hollow Hold + 10 V-Ups
Even: 15 sec Superman Hold + 10 Superman Rock
