Warm up:
3-4 Sets
:45 Run
:45 Bike
5 Inch Worms
15 Air Squats
10 Hanging Scap Retractions, 5 Kip to Swing, 2 Strict Pull Ups
-Then-
Perform 2-3 Pull Ups, Chest to bar and Bar Muscle Ups
4. Workout Prep
1 Set (at workout pace):
4 Wall Balls (at workout weight)
3 Pull Ups
3 Wall Balls
2 Chest to bar Pull Ups
2 Wall Balls
1 Bar Muscle Ups3-4 Sets
:45 Run
:45 Bike
5 Inch Worms
15 Air Squats
10 Hanging Scap Retractions, 5 Kip to Swing, 2 Strict Pull Ups
-Then-
Perform 2-3 Pull Ups, Chest to bar and Bar Muscle Ups
4. Workout Prep
1 Set (at workout pace):
4 Wall Balls (at workout weight)
3 Pull Ups
3 Wall Balls
2 Chest to bar Pull Ups
2 Wall Balls
1 Bar Muscle Ups
Metcon (12 min cap)
40 Wall Balls (20/14)
30 Pull Ups
30 Wall Balls (20/14)
20 Chest to bar Pull Ups
20 Wall Balls (20/14)
10 Bar Muscle Ups
Scaled:
30 Wall Balls (20/14)
20 Pull Ups
20 Wall Balls (20/14)
10 Chest to bar Pull Ups
10 Wall Balls (20/14)
5 Bar Muscle Ups
Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 63% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 75% 1 RM Power Snatch
Power Clean + Split Jerk
1 Power Clean + 1 Split Jerk @ 73% 1RM Power Clean
1 Power Clean + 1 Split Jerk @ 75% 1RM Power Clean
1 Power Clean + 1 Split Jerk @ 78% 1RM Power Clean
Comments