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"