Community. Coaching. Caring. Since 2009.
Overhead Squat 2-2-2-2-2Overhead Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many rounds as possible in 10 minutes of:
3 Muscle-ups
5 Handstand Push-ups
200 m Run
Post total rounds.
Sccale: MU to 3 Ring Dips or 3 Jumping MU (minimize jump, focus on Dip). Scale: HSPU to pike off box/floor or strict press KB/DB.
Every 1 min for 10 mins do:
1 Squat Snatch
1 Hang Squat Snatch
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 10 mins do:
1 Squat Clean, pick load
1 Hang Squat Clean, pick load
1 Split Jerk, pick load
Every 1 min for 10 mins do:
1 Power Clean, pick load
1 Hang Power Clean, pick load
1 Push Jerk, pick load
Complex must be UB EMOM.
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Scale to strict pull-ups
On the Minute for 10 Minutes
Odd: Max Unbroken Touch and Go Power Snatches (135, 95)
Even: 4 Muscle Ups/15 pull ups
Even minutes (2, 4, 6, 8, 10) choose either 4 MU or 15 Pull-ups for RX. Scale to 2MU or 4 Strict Pull-ups. Scale #2 to 1 MU/2 Strict Pull-ups.
Every 1 min for 10 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
Team up. EMOM both partners will complete this complex. One goes in first 30 sec., other partner goes in second 30 sec.
