Day 2

Ring MU practice 

-Feet on Box - 3 x 5 Ring MU transition 

- Seated on band ring MU transition 3 x 3 

Ring MU wave x 3 

1 x 1 

1 x 2 

1 x 3 

S/S

Power Clean 

Coach Led Progression

- first coach led progression 

3 Power Clean from Pos 1, 2 and 3

2 Power Clean from Pos 1, 2 and 3 w/ adding a little weight

1 Power Clean from Pos 1, 2 and 3 w/ adding a little more weight

-then 8min to work up to a HS

WOD: 5 RFT

12 Push up

9 Power clean 155/110

35 DU

rest 5min

Ride bike

3 x 45sec sprint - rest 1:30min

- keep track of calories rowed during each interval, try to get faster each interval.