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Monday 8/29 WoD

28
Aug

Monday 8/29 WoD

SKILL/STRENGTH:
1 Pull + 1 Snatch, build to max, then 90% at 4×1
(TIMECAP: 20:00)

Note: Once an athlete has two misses at a given weight, they should move to their down sets.

CONDITIONING:
AMRAP 16:
3 Muscle-Ups
5 Squat Cleans, 185#/135#
7 Box Jumps, 30″/24″
(TARGET INTENSITY: 9)

Scaling Guide for Muscle-Ups:
a) If trouble with 3 consecutive MU’s, scale to 1 rep
b) 3 strict pullups + 3 strict ring dips
c) 3 ring rows + 3 pushups.

EXTRA WORK:
1) Power Clean & Jerk to max, then 90% at 4×1

2) EMOM x 10: 3-5 Kipping Handstand Push Ups
Scale Up: add 2-4″ deficit
Scale Down: 5 Handstand Tucks, :20sec. Handstand Hold, or 5 Handstand Kick Ups

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