3
Apr
WOD 4/3
3 rds:
30 Jump Ropes
20 Alternating Groiners
20 Alternating V-Ups
10 Scap Pullups
10 each Reverse Lunge + Knee Hug
30 Jump Ropes
20 Alternating Groiners
20 Alternating V-Ups
10 Scap Pullups
10 each Reverse Lunge + Knee Hug
Pause Clean DL + Clean Pull + High Pull (3×3)
Pause below the knee and above the knee.
Traps, forearms, posterior chain
High Hang Power Clean + Split Jerk (5×3 climbing)
HPC from power position – bar in pockets, knees bent, shoulders behind bar, heels down