Push Jerk 2-2-2
Push Jerk 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats for drops
Community. Coaching. Caring.
Push Jerk 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats for drops
Record your best Squat Clean (Touch & Go) 3 Rep Max lift.
* Use mats
Every 1 min for 18 mins, alternating between:
30 Double Unders
3 Squat Clean (Touch & Go), pick load
10 Toes-to-bars
* Touch and Go. Pick one load to sustain across the EMOM.
Bench Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3-3-3, using heaviest weight per set
* Alternate bench and rows
Muscle Up Progression (Bar or Ring)
This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.
Complete as many rounds as possible in 20 mins of:
4 Bar Muscle-ups
8 Hang Power Snatches (95#/65#)
Run 400m
1 Squat Snatch, pick load
Every 1 min for 10 mins.
3 rounds for time of:
Row 500m
Handstand Walk, 60 ft
10 Squat Snatches (115#/75#)
Rest 2 mins
Complete as many rounds as possible in 4 mins of:
3 Dumbbell Hang Clusters, pick load
6 Burpee Over Dumbbells
Teams of 2 complete 12 rounds for time of:
10 Dumbbell Hang Clusters (45#/25#)
10 Burpees
Row 250m
* Alternate each movement with your partner. Partner A performs the 10 Hang Clusters, then Partner B performs the 10 burpees. Then, Partner A rows the 250m. Partner B will start the next round on the 10 Hang Clusters, rotating each movement till 12 rounds completed.
3 rounds for time of:
Row, 500 m
Handstand Walk, 60 ft
10 Squat Snatches, 115 lbs
Rest 2 mins
Rest 5 min. Then part 2. Scale to 3 wall climbs or 15 shoulder taps ea rd.