Strength/Skill

EXTENDED WARM-UP

FOR QUALITY


3 SETS

5 Pausing False Grip Ring Row

or

5 Pausing Muscle-Up Transition


-Rest at Least :30 b/t Sets-


SKILL

EMOM x 10 MINUTES

MIN 1 - 2 Muscle-Ups or MU Attempts

MIN 2 - 3 Push Jerks*


*Building Each Set to Moderate-Heavy Set of 3


Workout

3 ROUNDS FOR TIME

25 Push Jerks (95/65)

5 Muscle-Ups

25/20 Cal Bike


Capacity Work 

3 ROUNDS FOR TIME

25 DB shoulder to overhead

5 Tough Ring Rows + 5 Push Ups to an Object

25/20 Cal Bike

15:00 Hard Cap

 

Homework

CONDITIONING

8 SETS @ 80% EFFORT

15/12 Cal Bike

15 Burpees Over Box (24/20)

200m Run


-Rest 2:00 b/t Sets-


STRENGTH

1. 5  SETS*

4 Below the Knee Hang Squat Snatch + 2 Above the Knee Hang Squat Snatch + 1 High Hang Snatch


-Rest 2:00-3:00 b/t Sets-


*Start light and build to a moderate set of the complex


2. EVERY 1:30 FOR 15 SETS

3 Squat Snatches @ 75% of 1RM


3. Back Rack Reverse Lunge

3x10*


-Rest 1:00 b/t-


*Start light and build to a Moderate to Heavy set

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