Warm-up:
3 Rounds
95 lb Squat Clean Thruster - 5
30" Box Jump - 5
Technique:
Musclej-up - 3 reps
Met-Con:
For Time
Muscle-up - 5
Wall Climb - 10
Ring Dip - 15
115 lb SDHP - 20
155 lb Bench Press - 25
Pull-up - 30
30 lb DB Push Press - 35
50 lb KB Swing - 40
Hand Release Push-up - 45
Sit-up - 50
DU - 100
Run - 800 meter
Assistance:
Superset #1
JM Press - 2x12-15
KB Front Raise - 2x12-15
Superset #2
DB Kickback - 2x12-15
DB Lateral Raises - 2x12-15
Met-Con: 27 min 25 sec.
ReplyDeleteI lost a lot of time in the beginning with the muscle-ups. I did 3 muscle-ups in a row and then had 3-4 failed attempts. Until stronger, do muscle-ups as singles or doubles at most.