Thursday, October 1


Row 250

Spend a minute or two at bottom of the squat

10 air squats

10 box step ups

10 box jumps

10 pull-ups

10 ring dips

Practice muscle-up transition

Split Snatch teaching



10 minutes to find a 1 rep max split snatch



For time:

20 Box jumps

5 Muscle-ups

30 Box jumps

5 Muscle-ups

40 Box jumps

5 Muscle-ups

L1- Choose box height/Sub ring pull-ups and ring dips (3:1)

L2- 24/20”box

L3-30”/24” box, strict muscle-ups

Olympic Weightlifting Program Active Rest Day:

Swim, bike, hike, run or row for distance.  Practice a gymnastic skill or flexibility.

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