A. Push Press - build to heavy single in 12 minutes
B. build to heavy 10 rep TnG Behind the Neck Push Press - in 10 minutes
* position key here, weight not most important ; get comfortable with weight coming back down to your back rack
C. Clean Ladder ; 5 bar lateral burpees before each rep; EMOM style
Men start at 225 / woman at 123; jumping by 10 lbs
*once you fail, you have option to jump by 5lbs and give one more go at that rep. You cannot continue after this.
D.
20/15 Bar Muscle Ups Ups
50 Double Unders
35 Thrusters (95/63)
1k Row
E. 3 min AB test
rest 12 minutes
repeat
B. build to heavy 10 rep TnG Behind the Neck Push Press - in 10 minutes
* position key here, weight not most important ; get comfortable with weight coming back down to your back rack
C. Clean Ladder ; 5 bar lateral burpees before each rep; EMOM style
Men start at 225 / woman at 123; jumping by 10 lbs
*once you fail, you have option to jump by 5lbs and give one more go at that rep. You cannot continue after this.
D.
20/15 Bar Muscle Ups Ups
50 Double Unders
35 Thrusters (95/63)
1k Row
E. 3 min AB test
rest 12 minutes
repeat
**those attending the 10a comp training day. Will be two versions of the wormout for those who have difficulty with the muscle up portion. So no worries, a wormout for all. Join us!
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