Friday, August 14

Run 400m 10 jumping squats every 200 meters
Hang out at the bottom of the squat for 1 minute
10 Cluster Wall Ball- Do a Squat clean into a Wall Ball
10 jumping pull-ups
10 kipping pull-ups
10 ring dips
Muscle-up practice – practice transition with low rings, hips to bar, feet on a box and transition through to support, etc

Clean 5×75%, 3×85%, 1×95% + reps

3 Rounds:
20 Sit-ups
25 Wall Ball 20/14lbs
5 muscle-ups

L1-Abmat, choose med ball weight
L2- GHD, Kipping ring muscle-ups
L3-GHD, Muscle-ups with wall ball between ankles

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s