Monday 24/07/17
1-1-1-1-1 Hang Power Snatch Shoulder Mobility Between Sets Then For Time 5 Rounds – 5 Hang Snatches @ 95/65lbs – 5 Bar
1-1-1-1-1 Hang Power Snatch Shoulder Mobility Between Sets Then For Time 5 Rounds – 5 Hang Snatches @ 95/65lbs – 5 Bar
5 x 5 Back Squat Accrue 15 Ring Muscle Ups And 15 Bar Muscle Ups Between Sets Then 5 Rounds – 20
3 Rep Max, Then 1 Rep Max Power Clean Then 30 Power Cleans On Cadence @ 75% Of 1RM 1 Rep Every 20sec
Every Minute On The Minute For 10 Minutes – 3-6 Strict Chin Ups Then Handstand Walk Practice Or Progressions Then “Row,
3-3-2-2-1-1 Dead Lift 3 x 10 Push Jerks Between Sets (Light, For Technique) Then For Time 20 x Complex Of: – 1
3-3-3-3-3 Pause Front Squat 5 x 15 Ring Dips Between Sets Then 30-25-20-15-10-5 (15 Minute Time Cap) – DB Snatches @ 30/22.5kg
“Rich” For Time – 13 Squat Snatches @ 155/105lbs, Then 10 Rounds – 10 Chin Ups – 100m Sprint, Then – 13