Warm up
400m run, then 2 rounds of:
5 per side bottom up KB half kneeling presses
5 ring rows
10 alternating single DB clean and jerks
5 single DB bent over rows per side
Endurance
Every 6 min, for 5 rounds, complete for time:
500m run (1 lap around the block)
5 ring muscle ups
10 clean and jerks 115/80 lbs or 15 double DB clean and jerks 50/35 lbs
5 ring muscle ups
-- rest the remainder of the interval
Scaling: Adjust the load to be able to perform the clean and jerks in 2 sets each round.
Adjust each set of ring muscle ups to 15 chest to bar pullups or 15 reps of a ""tough"" pulling movement option.
UES strength
Warm Up
2 Rounds
5/leg Lunge to Rotation
10/leg Goblet Reverse Lunges
15 Russian KB Swings
5 Jump Squats
Back Squat
4 sets x 8 reps @ 6/10 RPE
Back Squat Accessories
3-4 Rounds (20mins)
3/leg Barbell Back Rack Reverse Lunge @ 30%-40% todays weight
5/leg Double DB Box Steps
20 Prone Banded Hamstring Curls
10 Empty Barbell Overhead Sit-ups