Strength:
A) Jerk from rack, every 30 sec: 60/1*5 sets, rest 2 min, every 45 sec: 70/1*5 sets, rest 2 min, every 60 sec: 80/1*5 sets, rest 2 min, no time domain: 83/1, 86/1, 88/1, 90/1, 92/1
B1) BS: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*2 sets
B2) Alt DB Snatch: 8 sets of 2 e/a AHAP but must be UB, non-stop reps
rest as needed between sets
Skill
A) 3-4 sets as able
– 1-4 Kipping Ring MU as able + 1 Negative
(after last muscle up perfrom a single negative back to your starting position. This will take alot of patience and control. Lower to the dip, control through to the hanging false grip and back to a tight hanging hollow position)
B) 4 Rounds
– 20 sec. R side plank/ 10 sec. off
– 20 sec. high plank hold/10 sec off
– 20 sec. L side plank/10 sec off
– 20 sec Glute bridge/ 10 sec off
Conditioning:
4 Rounds:
300 yard shuttle (50 yds down and back x 3 trips)
rest 90 sec
Repeat 300 yd shuttle, time must be within 5 sec of previous time
rest 3 min