A. 5 bar lateral burpees + 20 double unders + Hang Snatch + TnG Snatch – Ladder
every :90 or so
A. Ended complete complex at 65kg(143). Hit the hang twice in 68(150). Failed the tng
B. Afap – Go Go Go!
20 hspu
30 bar lateral Burpees
40 front squats (135/93
B. 3:53. HSPUs ub. 20/10/10. Should’ve hammered in squats on final 10. Too slow
C. For time:
50 Russian kb swings 53
500m row
40 alt kb lunges (hold in goblet) 53
40 box jumps (20)
300m row
30 Shoulder to OH with KB (swapping every 5 reps with KB)
20 cal bike
20 kb Cleans (alt arms)
100 double unders
10 Burpee muscle ups
C. 24:47
Tag Archives: Muscle Ups
Tuesday, 020315
A. Clean Pull Complex ; every :90 x 5 – Clean Pull + below knee clean Pull + high hang pull x 3; @ 225
*straps allowed
B.
15 KB swings (70/53) + max muscle ups
rest 4:30 x 3
2/2/1
C. MAP Training ; increasing % output
amrap 10 @80%
10 cal bike
12 hang power clean (95/63)
30 Double Unders
5+3
rest 4 min
amrap 5 @90+%
5 Deadlifts (275/183)
7/5 strict ring dips
30’ Walking OH Single Arm (70/53) lunges (alternating arms each pass)
3+10+27′
*be smart here, this needs to be unbroken, if 70/53 is to much lower it, but work on this!
D. 3×10 GHDs