Silverback Primer

3 Sets For Quality:

:20 Second Barbell Overhead Hold

:20 Second Dead Hang (bar)

:20 Second Hip Extension Hold

STIMULUS

• First of two iterations, next being a week from today

• Let’s set the baseline today for this set with our best movement

• We can increase the loading next week

Click Here For Demo Video

WOD “Gym class

“Happy Hour”

3 Rounds:

12 Power Cleans (135/95)

12 Chest to Bar Pull-ups

12 Push Jerks (135/95)

12 Toes to Bar

WOD”Happy Hour” QUALIFIER Part #1

9 min cap

3 Rounds:

12 Power Cleans (135/95)

12 Chest to Bar Pull-ups

12 Push Jerks (135/95)

12 Toes to Bar

Happy Hour” QUALIFIER Part #2

UNTIL the 12 Minute Mark:

Build to a Heavy Power Clean & Jerk

• Starting on the 12:00, immediately following Part 2, we’ll complete the 3rd and final part of “Happy Hour”

Happy Hour” QUALIFIER Part #3

For Time:

18 Back Rack Walking Lunge (135/95)

9 Bar Muscle-ups

18 Front Rack Walking Lunge (135/95)

9 Bar Muscle-ups

18 Overhead Walking Lunge (135/95)

9 Bar Muscle-ups

You will have a score for all 3 parts for QUALIFIER!