Friday 30.12.2016


L1) 10 Ring Rows

50 Skips

10 Snatches

50 Skips

10 Ring Rows

Scaled) 10 Pullups (your most difficult.. c2b, strict, kipping, banded, jumping)

100 Double Unders (300 skips)

20 Snatches 95/65

100 Double Unders

10 Pullups

Rx) "Ring it in"

10 Ring Muscle ups

100 Double Unders

20 Squat Snatch 135/95

100 Double Unders

10 Ring Muscle ups

Comp) 1) Snatch, 4 at 65%

4 at 70%

4 at 75%

2x3 at 80%

3x1 at 85%

2) Back Squat, 4 at 79%

1 at 84%

4 at 79%

1 at 87%

4 at 79%

1 at 90%

3) 7x4 Deficit HSPU (1 strict + 3 kipping)

4) "Ring it in"


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