Pre-Wod:
Dynamic Group Warm-Up
3 Rounds (7 min cap):
21 Dubz
7 Strict C2B
14 Wallball
1 Round: Side-Butt
Squat Routine 2.0
Workout of the Day for Monday, April 16th, 2018:
Front Squat 5 x 5 @ 90% of 5-Rep Max
3-6-9:
Clean & Jerk 185/130, or 70% 1RM
Muscle-Up*
*Progressions:
• 1-For-1 “Toe-nail” Muscle-Ups
• 2-For-1 Strict Pull-Up + Dips
• 3-For-1 Kipping Pull-Up + Dips
Sweat Sessions Workout for Monday, April 16th, 2018:
Mobility:
3-Primary SMR, or Lacrosse Ball Smash
Skill: ABC Kipping Drills
Every 30 Sec. for 30 min, Alt:
•DB Thrusters
•Rest
•Pull-Ups
•Rest
•Cal Bike, or Row
•Rest