Tuesday 2.9.16
how to practice the kipping muscle up on the low rings, as well as a box drill to work on the sit-up portion of the muscle up
FOUNDATIONS
A. 20 minutes to practice clean and jerk
B. 4 rounds for time:
150 single unders
8 hang clean and push jerks
GPP
A. 20 minutes to establish today's 1RM clean and jerk
B. 4 rounds for time:
75 double unders
5 ground to overhead with 80% of today's 1RM
COMPETITION
(Pre GPP)
5 sets of time:
Row 250/200m
5 push jerks (185/135#)
10 T2B
(post GPP)
4 sets of:
20 reverse snow angels
10 weighted hip extensions
ENDURANCE
Run 1 mile
Row 2K
300 double unders