Monday 30th April
LEVEL 1
1. Ring Muscle-Ups
3 Rounds:
20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds
.2. Conditioning
Ascending Ladder for 7 Minutes:
3 Thrusters 40/30), 3 Barbell-Facing Burpees
6 Thrusters (40/30), 6 Barbell-Facing Burpees
9 Thrusters (40/30), 9 Barbell-Facing Burpees
LEVEL 2
1,Squat Snatch Complex
On the 1:30 x 7
Hang Squat Snatch + Squat Snatch
2,. Back Squat
2 Rounds:
3 Reps @ 84%
2 Reps @ 88%
1 Rep @ 92%
3, Ring Muscle-Ups
3 Rounds:
20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
4. Conditioning
Ascending Ladder for 7 Minutes:
3 Thrusters (50/35), 3 Burpee Box Jump Overs (24/20)
6 Thrusters (50/35), 6 Burpee Box Jump Overs (24/20)
9 Thrusters (50/35), 9 Burpee Box Jump Overs (24/20)