POWER (10mins)

EMOM 10mins perform 2 Squat Snatchs. Increase weight each set to challenge form.

 

SKILL (10mins)

EMOTM for 10mins:

Level 1: unbroken TTB (perfect form)

 

Level 2

Practice staying relaxed and saving your arms. Row is JUST to get HR up a little BUT try as best as possible to EITHER minimize fails n muscle ups OR work hard to perform in minimal sets OR unbroken.

1/2 muscle ups

12/15 cal row

2/4 muscle ups

12/15 cal row

3/6 muscle ups

12/15 cal row

4/8 muscle ups

12/15 cal row

5/10 muscle ups

12/15 cal row

 

CONDITIONING (20mins)

0-10mins

“Annie”

50, 40, 30, 20, 10

double unders and sit ups

 

10-20mins

50 burpees to a target ie pull up bar

25 shoulder to overhead @ 35/50kg

 

Level 2

0-15mins

5 rounds

12 toes to bar

12 jerks 40/60kg

12 box jumps

 

15-20mins

5min hit a heavy clean and jerk

results111017.JPG

 

 

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