Workout

"JASON CHOI"

6 ROUNDS FOR TIME

800m Run

4 Squat Snatch (135/95)

2 Strict Muscle-Up

Capacity Work

6 ROUNDS

4:00 of running

4 snatches

2 ring rows, difficult

*40:00 Hard Cap

Homework

SNACK WORK

3 - 5 SETS

12 DBL KB Front Squats @ 2111

6/6 KB FR Reverse Lunges

12 KB RDLs @ 2111


-Rest 1:30 b/t Sets-


3 - 5 SETS 

12 KB Arnold Presses @ 2111

6/6 SA KB Bent Over Rows

12 Chin-ups


-Rest 1:30 b/t Sets-


3 SETS

10 Strict TTB

30 Sit-ups (or GHDs)


-Rest 1:00 b/t sets-

CONDITIONING

With A Partner...


1200m Run

60 Power Cleans 225/155

30 Burpee BMU

60 Power Snatches (185/125)

1200m Row


*Break up movements however!


GYMNASTICS

FOR TIME

30 Kipping HSPU (10" Deficit)

20 Ring MU

10 Rope Climbs

 


 

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