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


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