MONDAY 9-22-19

MONDAY

WARM UP

3 Sets:

12 Cal Row

9 PVC Pass Throughs

6 Wall Squats

3 Walkouts

5 Ring MU Transition

10 sec bottom of dip hold

10 sec top of ring hold w/turn out

 

SKILL Capacity Builder

10 min EMOM Alt even/odd min

5 Sets, Not for Time:

MIN 1

40 Unbroken Double Unders

MIN 2

40% Unbroken Ring Muscle-Ups

• On today’s capacity builder, looking to complete each set of both movements unbroken

• The muscle-up percentage is based off your max set of ring muscle-ups

• For example, if your max set is 10 ring muscle-ups, you’ll complete 4 unbroken each round

Sub:

Double Unders

• Reduce Reps

• 45 Seconds of Double Under Practice

 

STRENGTH

Snatch Complex

Every 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Set 1: 60%

Set 2: 65%

Sets 3-5: Build to a Heavy Complex

WOD

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

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