
WARM-UP
PART I:
12 Minutes to Practice the Dip
PART II:
12 Minutes L-Sit Practice
PART III – CONDITIONING:
“Event 6 – The Trap 2019”
-courtesy of FITC
3 Rounds of the following:
3 Minute AMRAP20/14 Cal Assault Bike*
10/7 Ring Muscle-ups
Max Burpee Box Jump Overs 24/20
Rest 2 Minutes*
*Subject to class size, 14/10 Cals Row
PART IV:
15 Minutes of Stretching
or
OLYMPIC WOD
PART I:
10 Minute Clock:
Build to a Heavy of the Day:
Turkish Get-up Right and Left
PART II:
Every Other Minute on the Minute for Six Minutes:
3 Attempts At Ideal Jerk Receiving Position + 5 Strict Press From Split Position
PART III:
Every Other Minute on the Minute for Six Minutes:
4 – 5 Jerk Balance (Off Rack)
PART IV:
15 Minute Clock:
Build to a Heavy Split Jerk w/ 3” Pause in Receiving Position
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