Monday, December 7

Warm-up:

Row 400 meters

Samson stretch 30 seconds each leg

10 toy soldiers

10 reverse toy soldiers

10 boot strappers

10 squat box jumps

10 good mornings with an empty bar

10 jumping pull-ups

10 chest to bar pull-ups

10 hip to bar pull-ups

Practice bar muscle-ups for 10 minutes

 

Lift:

Snatch Grip Deadlift : 3×70%, 3×80%, 3×90% of 1 rep max

 

WOD:

12-9-6 reps for time:

Deadlift

Bar Muscle-ups

 

L1- pull-ups and ring dips times 3 and choose weight

L2- 275lbs/185lbs

L3- 315lbs/225lbs

 

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