Friday 17.11.2017


Scaled &

Rx) 1) Back Squat, 5x3

2) "Leg Stand"

Alternating Tabata x 16 (8 sets of each)

Back Squats, Empty Barbell

Double Unders (skips)

Comp) 1) Gymnastics:

0:00-5:00, 5 Horizontal Ring Rows

:20 Hollow Rocks

5:00-10:00, 2 Wall Walks

2 Pausing C2B Pull ups (2sec with chest to bar)

Choose A or B

A) 10:00-15:00, 20ft HS Walk

3-5 Bar Muscle ups

B) 10:00-15:00, 10 HS Weight Shifts

2-3 Jump to Bar Muscle ups

2) Jerk, Every 1:30 x 6 sets

1 Pause Push Jerk + 1 Pause Split Jerk

(50/55/60/65/65/65%)

3) Back Squat, 10:00 to build to a heavy set of 3

4) "Leg Stand"


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