Wednesday, March 1, 2017

7 am class finishing a run

7 am class finishing a run

Every 60-90 seconds with small increases do:
 Snatch (paused at knee) + Paused Overhead Squat, then

How high up the ladder can you go in 12 minutes of:
 Rx
  1 Ring Dip
  1 Power Clean (use the same bar or pick load)
   2 Ring Dips
   2 Power Cleans...3...3...4...4...5...

Rx+
 1 Ring Muscle Up
 1 Power Clean & Jerk
  2 Ring Muscle Ups
  2 Power Clean & Jerks...3...3...4...

Buy in - 900 meter Run or Row for Rx & 1200 m Run or Row for Rx+ (3x300 for 900 or 3x400 for 1200)

Extra: Climbing board if you're not doing Muscle Ups otherwise work on a weakness of choice.