Max Effort Upper
Mobility: 5min
Strength: 15min
Press Complex (1RM: Push Press + Power Jerk + Split Jerk)
**Take from rack. Build to a heavy single complex
NOTES:
Focus movement demo on proper positioning of
Push Press: ‘the dip’ & extension of hips through the bar
Power Jerk: the ‘re-dip’ & extension of hips through the bar
Split Jerk: Proper split mechanics and recovery
WOD
“Moonraker”
3 Rounds each for Time
400 Meter Run
14 Alternating DB Snatch (60,45)
7 Ring Muscle Ups
**7 MU = 7 C2B+7 Ring Dips
**20min time cap
400 Meter Run
14 Alternating DB Snatch (60,45)
7 Ring Muscle Ups
**7 MU = 7 C2B+7 Ring Dips
**20min time cap
NOTES:
Athletes will score the time of completion of each round. Count clock up and encourage Athletes to start each round on an even minute, this will make calculating each rounds time easier. There is a 20min time cap to discourage Athletes from taking to long of a rest between rounds. MU modification is listed under WOD. DB snatches should be heavy, Athletes must rotate each hand each rep and the DB must touch the ground, (L+R=2).
–Example–
Round 1: 0:00 – 4:37 (score 4:37)
Round 2: 5:00 – 10:02 (score 5:02)
Round 3: 12:00 – 17:34 (score 5:34)
Wodify will then add their time up.
$ Out
50 GHD sit ups to parallel
**Video shows banded, do not perform banded
**Video shows banded, do not perform banded
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