Strength
Squat Clean (10×2 @ 501RM + micro band tension )
*Use DBs to anchor bands
Strength
Clean Pull (5×5)
WOD
“Venkman”
With a clock beeping every 1min complete:
1min Max Pull Ups
–Then–
x6 Pull Ups EMOM for 6min
Rest 1min
1min Max Alternating T2B
–Then–
x6 Alternating T2B EMOM for 6min
Rest 1min
1min Max Ring Dips
–Then–
x6 Ring Dips EMOM for 6min
Rest 1min
1min Max Dubs (x3)
–Then–
x18 Dubs EMOM for 6min
*Score total reps
1min Max Pull Ups
–Then–
x6 Pull Ups EMOM for 6min
Rest 1min
1min Max Alternating T2B
–Then–
x6 Alternating T2B EMOM for 6min
Rest 1min
1min Max Ring Dips
–Then–
x6 Ring Dips EMOM for 6min
Rest 1min
1min Max Dubs (x3)
–Then–
x18 Dubs EMOM for 6min
*Score total reps
Banded Static Ab Holds – 1 Minute Middle, 30 Seconds Per Side. 3 Sets