A. Hang Power clean – 4×3 at 80% of your 1RM Power clean – at knee or slightly above from blocks
66kg/146lbs
B. RDL (clean grip) – build to heavy 5 rep in 5 working sets
55/65/75/85/90
C. 30 muscle ups for time
**In least amount of sets as possible, as fast as possible
TIME: 4:12
C. 3 Rounds AFAP
4 Rope Climbs
100 Double Unders - unbroken on the first and third set
TIME:8:13
D. Assistance work
Reverse hyper 2×20 @ 25% of back squat - 30kg/66lbs
KB single arm bent over row with twist out at top – 8’reps x 3 sets each side
Weighted sit-ups 2×20 - 25lbs
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