Monday, 3 june 2019

Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 77%
On the 2:00… 1 Rep @ 87%
On the 4:00… 3 Reps @ 80%
On the 6:00… 1 Rep @ 90%
On the 8:00… 3 Reps @ 83%
On the 10:00… 1 Rep @ 93%

Front Rack Lunges
2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.

Gymnastics + Snatch Complex
“On the 2:00” x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Body Armor
Not for Time:
27 GHD Sit-Ups, 25-50′ HS Walk
21 GHD Sit-Ups, 25-50′ HS Walk
15 GHD Sit-Ups, 25-50′ HS Walk
… Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips