Todays WOD

14th December 2018
Warm-up
2-3 ROUNDS FOR QUALITY:

10 Cuban Press with a broomstick
14 Single Arm High Pulls (each arm)
30m Single Arm Overhead Carry (each arm)
30 Second Side Plank (each side)

* 15 minute clock
Metcon (Time)
Every 30 sec for 15 minutes:

1 Squat Snatch (moderate weight - approx 75% depending on feeling)

rest 3 min

15 Ring MU or 30 C2B Pull-Ups
30 Overhead Squats (70% of First Part)
* This is a progression of the clean version we have done already. Pick a weight that you can continue to hit well for all 30 reps but it still feels like a lifting component rather than a metcon weight. 75% is a good estimate.

* The second component is all about skill and technique. When all else fails aim to move better and you will always get ahead with these kinds of movements.

Cap for part 2 - 12 mins

Stimulus Alternatives:

Reduced rep MU/Regular pull ups/band pull up/jumping pull up
Overhead squat weight percentage if needed.

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