Saturday – FS+SJ/Gym Skill/Metcon/
1 2 FS + SJ X 8 Sets – rest 2 mins b/t Sets – *Increasing the reps on FS this week
*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-80%
*Sets 7-8 – 85-90%
2 7 Min EMOM
3-6 Ring Muscle Ups – work on Efficiency here
2 min rest
3 10 Min EMOM
1- 3-5 Strict C2B + 3 Bar Muscle Ups
2 – 3-5 Kipping HSPU to a Deficit
4 For Time:
1k Row
50 Thrusters @75/55
1k Row
50 WB (20/14)
1K Row
50 HPS (75/55)
5 3 Sets: For QUALITY NOT TIME:
15 Hand Release Push-Ups
12 Strict Pull-Ups
9 Strict Ring Pull-Ups
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