4 sets
3 OHS 2 ct pause 70%+8 strict pullups
4rds
500m row/.6 bike
12 DB Push Press 45/25
12 ball slams 40/30
4 muscle ups
We have had a big week this week with the power snatches, the front squat ladder, yesterday’s deadlifts, and the team series wods. The strength should not be too heavy. We’ve worked hard this week and today will be more of technique as far as the OHS are concerned. The wod will get the HR up but shouldn’t cause a ton of soreness or inhibit recovery from the lifting. The DB are there to improve shoulder stability. The muscle ups are in a lower reps to make them manageable. If you can do muscle ups, but not 4, then scale the reps. 1 is better than 0.