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STUDIO CITY

Hang Power Clean 1 Rep Max Test
Perform 1 reps every 1:30 for 9 Minutes finding a daily 2 RM
Use your numbers from the past few weeks to gauge where to start and end
Build up each set maintaining positioning of the feet, receiving of the bar, and using the hook grip .

WOD

“Lit 10 “
Amrap in 10 minutes

2 Ring Muscle ups (scale:2 Bar muscle ups, 4 Ring dips or 2 muscle Transitions) 
4 Handstand Push-ups
8 KB Swings (32/24)

Accessory :
1 mile cool down run


HERMOSA BEACH
STRENGTH
Day 10 - Smolov Jr Strength Cycle
BACK SQUAT
7 x 5 @ 75% + 5-10lb

WOD
For Total Reps
AMRAP in 5 minutes:
8 Ring Dips
10 V-Ups
12 Russian Kettlebell Swings (70/53)
rest 1 minute
AMRAP in 4 minutes:
8 Ring Dips
10 V-Ups
12 Russian Kettlebell Swings (70/53)
rest 1 minute
AMRAP in 3 minutes:
8 Ring Dips
10 V-Ups
12 Russian Kettlebell Swings (70/53)

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