June 24
A.1.Wtd pull ups
Find 1 rep max
A.2. RFESS @31X1 8 reps per leg, find heaviest set of 8. Record both weights.
+
EMOM 12 min
Even – 5 clean and jerks 135/95
Odd- 5 depth jumps
+
Tabata sit ups
Muscle up progression:
From a set of low rings with your feet on the floor do 3 false grip ring rows the trace through to basket position in muscle up and push up from that dip position. X 5
[wptab name=’8:30am Strength’]
Strength: Deload Week:
A. Back Squat @31×1
75% X 5 X 5
B1. RDL @ 2020 X 10 X 3
B2. 10 Strict Toe 2 Bar X 3
+
800m row
100m Stone Carry
30 burpees
100m Stone Carry[/wptab]
[end_wptabset]
