Monday 17.12.2018

Fitness:
"Belly Flop"
21-15-9
Box Jump Overs (24/20)
Power Cleans (75/55)
Pull-ups
Front Squats (75/55)
Lateral Barbell Burpees
Push Jerks (75/55)
Performance:
"Belly Flop"
21-15-9
Box Jump Overs 24/20
Power Cleans (115/80)
Chest to Bar Pull-up
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)
Competition:
1) Ring Muscle Up + Double Under
Set 1: 40% Max Ring Muscle Up + 100 DU's + 40% Max Ring Muscle Ups
Set 2: 35% Max Ring Muscle Up + 80 DU's + 35% Max Ring Muscle Ups
Set 3: 30% Max Ring Muscle Up + 60 DU's + 30% Max Ring Muscle Ups
Set 4: 25% Max Ring Muscle Up + 40 DU's + 25% max Ring Muscle Ups
Rest 2:00 Between Sets
2) 5 Sets of the following complex:
1 Hang Squat Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk
(70/74/78/78-86%)
3) "Belly Flop"
