Monday 2.8.16

ITS COMING, WILL YOU BE THERE!!!

Essentials:
A.
4 Sets
Dumbbell Overhead Carry x 100 meters
On the 2:30min Marks
or ADAPT

B.
12min EMOM
Odd: Tempo Ring Pulls @30×1 x 5 reps
Even: Bottom of Push Up Hold x 15 sec

C.
For Time:
21-15-12-9-6
Clean and Jerk
15-10-8-6-4
Incline Push Ups

Fitness:
A.
4 Sets
HSPU x 60% of Best Max Rep set
On the 2:30 min Marks
Or ADAPT

B.
12min EMOM
Odd: Strict Pull Up x 3-5/2-4 reps
Even: Bottom of Dip Hold x 15 sec

C.
For Time:
21-15-12-9-6
Clean and Jerk 75/55
15-10-8-6-4
Ring Push Ups

Performance:
A.
4 Sets
Parallette HSPU x 50% reps as Max Effort
On the 2:30 min Marks
Or ADAPT

B.
For Time:
10-9-8-7-6-5
Unbroken Muscle Ups
*If unable to do 10 reps UB then do as many as possible and work down by 1 rep for 6 sets
**Cap is 15min

C.
For Time:
21-15-12-9-6
Close Grip Kipping HSPU
15-10-8-6-4
Kipping Ring Dips
+
Competitor Session 2:
A.
3 Sets
Weighted Pull Up x 8 reps
*Start first set 40% (+2.5lbs) of 1rm and build up
on the 3min marks

B.
4 Sets
Strict HSPU x 50% reps as Max Effort
On 2:30min Marks