Just hanging

Warm up

• 5 cat cows
• 10 ps elbow openers
• 10 sp kneeling banded pull from below
• 20 squat position banded pulls with alt calve raises
• 10 Kettlebell pull threw in plank position getting KB far away as position to get a great rotation
• warm up hips

 

warm up clean with dowel

Strength set a EMOM clock

OPTION 1 Every 2 minutes for 12 minutes:

1 Clean + 2 Front Squat. do not add more reps 
building in weight

OPTION 2

Every 1 minutes for 12 minutes: Add 1 rep each minute

eg: 2 Clean + 3 front squats, 3 cleans 4 front squats

keep weight constant and light … STAY at the rep scheme you can do in the minute 

eg: 4 cleans 8 front squats

WOD 1

EMOM for 20 minutes:

•  1-2 Rope Climbs (advanced: legless) scaled –  lying down or hanging 20 sec JUST IN CASE YOU MISSED ROPE ON MONDAY 
  100ft Up –  Down Carry kettlebell  (70/53)MW 
•  20/15 Calorie Bike/row
  60 sec plank
• 20 calve raises, use kettlebells