Monday, 9 January

WARM UP

SPLIT JERK

From the Rack, Build to a Heavy 1 Rep Max

“Nasty Girls V2”

3 Rounds for Time, Time Cap 18 mins

  • 50 Single Leg Squats (Scaled 35 Heavy Goblet Squats)
  • 7 Ring Muscle-Ups (Most Challenging MuscleUp/PullUp Variation to complete reps in no more than 2-3 sets)
  • 10 Hang Power Cleans RX 175/115 Scaled 145/85

Additional Work:

Bar Muscle Up Benchmark (before)

  • Max Unbroken Bar Muscle Ups

Until 5000m Run

  • 2 Mins on
  • 1 Min Rest

Push/Pull Accessory

5 Rounds for Reps

  • Min 1: Max Unbroken Strict PullUps
  • Min 2: Max Unbroken Dumbbell Bench Press 70’s/50’s
  • Min 3: Rest
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