Friday
AM Session 7X3 Min AD
rest 3 mins
*Work on increasing Pace throughout every set
PM Session
A) 8 Mins to Build to a Tough Paused Set of 4 BS @21X1
B) BS – 4X5 @21X1 @72.5-75% of BS RM – rest as needed
C) Build to a Heavy Complex
Below Knee Hang Snatch + Power Snatch + Snatch
D) For tIme:
100m Run
27 Bar Facing Burpees
4 Bar Muscle Ups
100m Run
21 Bar Facing Burpees
4 Bar Muscle ups
100m Run
15 Bar Facing Burpees
4 Bar Muscle Ups
100m Run
9 Bar Facing Burpees
4 Bar Muscle Ups
rest 3 mins
After rest, Go Back through in Reverse order starting With 4 Bar Muscle Ups and 9 Bar Facing Burpees
*Scale Muscle Ups to hold one unbroken set every time..
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