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"