Friday 14.10.2016


L1) 4 Rounds

5 Jumping Pullups

6 Power Cleans

7 Box Jumps

L2) AMRAP 15:

5 Muscle up Progressions

10 Power Cleans 135/95

25 Wall Balls

Comp) 1) 4 Rounds

5 Muscle ups

10 Power Cleans 155/105

25 Wall Balls

2) Double Under, Skill Conditioning

choose one:

Ninja - 5x75 Unbroken (:15 rest between)

Advanced - 6x50 Unbroken (:30 rest between)

Intermediate - 7x35 Unbroken (:45 rest between)

Beginner - 8x20 Unbroken (1:00 rest between)


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