Friday, December 13, 2013

Warm Up:
rotational L sits
tall muscle snatches
brachiation drills

A. 500 meter row

Rest 5 minutes.

3 Rounds for Time:
3-5 Kipping Muscle Ups
5 Snatches 95/135 lbs

Rest 5 minutes.

500 meter row

NOTE:
No Kipping Muscle Up? False grip ring pull ups.
No False grip ring pull ups? 5 kipping pull ups
No kipping pull ups but you do have a 30 sec eccentric chin up? Use a band for your pulling.
No 30 sec eccentric chin up? 5 ring rows. No tempo.

Beginners:
500 meter row @ 75% intensity

rest 2 minutes.

Ring rows x 5
rest 30 sec.
Hang Power Snatch  or deadlifts x 5
rest 30 sec
5 sets 

Rest 2 minutes.

500 meter row @ 75% intensity