Wednesday, February 6, 2019


4 Sets: For quality

A1.Hang Squat Snatch x2 + OHS x4

build to moderate w/great technique

F: OHS x5 for technique

P/S: Build to moderate set

A2. Muscle Up Progression

F: Ring Row x8-10 reps

P: 3-5x Banded MU transitions +Dip

S: Ring Muscle Ups x3-5 reps

scale reps down as needed



One Set every 4 min for 16 min

rest remaining time

150m Run or 12/9 Cal Bike +

12x Thruster

12x Pull Up

F: 2DB Thruster + Jumping Pull Up

P: 95/63# + Chin Over Bar

S: 115/75 + CtB Pull Up

rest remaining time;

score each set individually;

if they're not getting ~1min rest - drop load down

*Score is going to be slowest set, then put splits in the note section*