Explosive Strength
Strength
Tall Clean (Build to a heavy)
**Focus on vertical acceleration and 3rd pull, barbell only travels vertically
Strength
3RM Back Squat
**Taken from the ground
**Taken from the ground
WOD
“Top Thrill Dragster”
10 Rounds
5 Deadlifts
3 Barbell Lunges (L+R=1)
1 Gymnastics Complex
**All barbell movements 135,95
**Complex = 2 Pull Ups + 1 Bar MU
**Complex Modification – Jumping PU and MU
**15min time cap
5 Deadlifts
3 Barbell Lunges (L+R=1)
1 Gymnastics Complex
**All barbell movements 135,95
**Complex = 2 Pull Ups + 1 Bar MU
**Complex Modification – Jumping PU and MU
**15min time cap
Midline
3×20 Reverse Hypers