Tuesday
0:00 - 15:00
A)
10 rds
90 seconds
1 x power clean
1 x push jerk
1 x split jerk
22:00 - 62:00
(40 min to get below done)
B)
5 rds
10 x strict press (95,65)
10 x strict pull ups
40 x double unders
-should be able to get at least 3 rds unbroken of strict press.
5 min rest
5-1 x muscle ups /10-2 dip /15-3 push-ups
25 - 5 wall balls
5 min rest
1 - 5 muscle ups /10-2 dip /15-3 push-ups
25 - 5 ghd sit ups
Optional extras
3-5 rds
10 x dumbell Supported shoulder rotations
10 x reverse grip barbell rows
20 x banded pull aparts
20 x single leg calf raises