Prehab:
Banded Hip Mobility
Banded Shoulder Mobility
MU Transitions (low rings)
Strength:
6 sets of:
Squat Clean + Thruster (Build to heavy set for today)
(15 minutes)
“Muster Up”
For time: (14 min cap)
2 Clusters 165/115
1 MU
4 Clusters 165/115
2 MU
6 Clusters 165/115
3 MU
8 Clusters 165/115
4 MU
10 Clusters 165/115
5 MU
Post WOD:
BB Mash Quads
Pigeon Stretch
Roll Lats
The clean to thruster will not only allow you to warm up for the WOD, but also help you practice the positioning to efficiently start a set of thrusters. We are building to a heavy set for the day, which is relative to how you are feeling. This does not mean we are going for a one rep max, just something around 80%+. The WOD is going to test movement efficiency. Make sure that you are catching those clusters with a full grip to allow the push press portion of the movement to feel easier. The transitions to and from the muscle ups should be quick, without hesitation. Make sure you are using a big kip save your upper body for those clusters. If you need to scale the muscle ups, practice muscle ups on the low rings: pulling from a seated or leaning position, catching and pressing up in a dip.