touché
Warm Up/Mobility
Warm-up
3 Sets
1:00 Row OR Jog (start easy and build intensity)
Ring Muscle Up Prep (5 hanging ring scap retractions; 5 ring kips; 5 ring kip to swings; 2 ring dips)
6 empty barbell hang cleans (each side) add weight each set
4 empty barbell push jerks (each side) add weigh each set
50 single under
1:00 Row OR Jog (start easy and build intensity)
Ring Muscle Up Prep (5 hanging ring scap retractions; 5 ring kips; 5 ring kip to swings; 2 ring dips)
6 empty barbell hang cleans (each side) add weight each set
4 empty barbell push jerks (each side) add weigh each set
50 single under
Strength
Back Squat (5,3,1,5,3,1, 10, 10)
Start ~ 70%
build in ALL sets
last set of 10 ~81%
build in ALL sets
last set of 10 ~81%
Metcon
TC 12:00
Sub 8:00 Goal
Sub 8:00 Goal
Metcon (Time)
3 Rounds
5 Muscle Ups
9 Hang power cleans (155/105)
7 Push Jerks (155/105)
50 Double Unders
5 Muscle Ups
9 Hang power cleans (155/105)
7 Push Jerks (155/105)
50 Double Unders
Strength
Snatch Push Press + Overhead Squat + Snatch balance (Weight)
Snatch Push Press + Overhead Squat + Snatch balance
Banded 7’s
Quad Smash
Side Hip Smash