STUDIO CITY
STRENGTH
Spend 20 minutes building up to a perfect form single of the following:
1 snatch grip deadlift
1 low hang squat snatch (right below the knee)
2 overhead squats

WOD
Three rounds NOT for time:
8 dumbbell Z-press
8 ring rows with feet on box
8 dumbbell bench press
6/4 supinated strict press
*All movements will be performed at the tempo of 3-1-1-1
**Rest 30 seconds between each movement

ACCESSORY
Wide kipping chest to bar pullups 8-8-7-6-5
Bullet proof shoulder exercises
3 sets of:
10 v-ups
10 supermans


HERMOSA BEACH
SKILL
Spend 10 minutes working Ring Muscle Ups

STRENGTH
Hang Squat Clean
2 x 2 @ 50%
2 x 2 @ 60%
2 x 2 @ 70%
10 x 1 @ 80% about every 30s
Score: Weight at 80%

WOD 
"2-Piece Meal"
For time:
27 - 24 - 21 - 18 - 15 - 12 - 9
Kettlebell Swings(70/53)
Goblet Squats (70/53)
 

Comment