Wednesday, December 6 2017

Strength Focus
Snatch
3x2
2 Position Snatch @70%
Position 1: Bar just above knees
Position 2: Bar just below knees
then
EMOTM 7
2 Squat Snatches @75%

Gymnastics Focus
30 Pistols (Alternating, 15/side)
9 Muscle Ups
20 Pistols
7 Muscle Ups
10 Pistols
5 Muscle Ups

Modify Pistols by sitting down to a box or target.
Modify Muscle Ups to Kneeling Muscle Up Transitions - Work Technique!

Cardio and Endurance Focus
6 Rounds
90 second Row @ 80% effort
30 seconds off
60 seond Row @ 50% effort