Wednesday 23.11.2016

L1) 3 Rounds
10 Ring Rows
10 Overhead Squats
10 Squat Therapy
Scaled) 30 Jumping Pull ups
15 Overhead Squats 75/45
20 Banded Pull ups
10 Overhead Squats 75/45
10 Ring Rows
5 Overhead Squats 75/45
Rx) 30 Pull ups
30 OHS 95/65
20 C2B Pull ups
20 OHS 95/65
10 Muscle ups (muscle up Progressions)
10 OHS 95/65
CompTrain) 1) Clean & Jerk, 1x2 at 60%
1x2 at 65%
3x2 at 70%
2) Clean Pull, 4x3 at 80%
3) Front Squat, 4x3 at 70%
4) 30 C2B Pullups
30 OHS 95/65
20 Bar Muscle ups
20 OHS 135/95
10 Ring Muscle ups
10 OHS 185/135