AM Session
Warm up - crossover symmetry activation, lat/pec stretch, 2 rounds of: 200m Row + 10 leg swings + 10 air squats + spiderman stretch + shoulder rolls, then 3 rounds of: 5 barbell squat cleans (build up in weight each set) + 10 kip swings + 5 push ups + 3 strict pull ups
5 Rounds
5 Squat Cleans 55%
5 Ring Muscle Ups
Rest until 15:00
5 Rounds
5 Squat Cleans @65%
5 Ring Muscle Ups
Front Squats
2 Waves of:
3,2,1 reps 56%/78%/91%.
PM Session
Warm up - 3 x 100m row w/movements after each row, 10 air squats + 10 shoulder rolls + spiderman stretch
6 Rounds (1:1)
15 Calorie Row
15 Burpee Box Jump Overs 24/20”