A) gymnastic work (11:00 Clock) |
chest to bar |
A) Every 1:30 x 3, perform a Set of: —— Chin over bar hold 3x :15 – :30 (0-3:00) |
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B) @ the 7:00 Mark, perform the following (7:00 – 11:00) |
EMOM 4: 8-12 Chest to Bar Pull Ups |
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B) Barbell Cycling (10:00) |
4×12 Touch and go power snatch (RX: 75/55) **Should be around 30-40% of 1rm Snatch |
**Rest 1:00 |
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C) METCON: (20:00) |
***Buy In: 100 Double Unders |
4 Rounds: |
4 Shuttle Run (50′ Down & 50′ Back = 1) |
3 Wall Walks |
***Cash Out: 100 Double Unders |
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OPTIONAL WORK: |
Perform 1 of the following complex for 3 Sets: 3 Toes to Bar + 2 Chest to Bar + 1 Bar Muscle Up OR 3 Toes to Bar + 3 Chest to Bar |
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banded strict pull up 3 x 15 – 20 |
*choose a band that assists you but doesn’t do all the work — building pulling volume to prepare for high reps in metcons |
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rear delt fly 3×15 |
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Z2 – 40-60 min C2 bike, run, or stairmaster |