Raina
Strength
Overhead Squat (Heavy Single)
* 15 minutes to build to a heavy single.
WOD
“Pins and Needles”
12 min AMRAP:
5 Strict Pull-ups
10 Overhead Squats (95/65#)
15 Deadlifts (95/65#)
* Post rounds and reps completed to the whiteboard.
Accessory Work
1. Ring Muscle-Up Practice
4 Rounds:
40 Double Unders
30-40% of Max Ring Muscle-Ups
Rest 1:00 between
2. 3-Position Power Snatch (high hang/low hang/floor)
5 Sets at 60-64-68-72-75% of estimated 1RM Power Snatch
