Growth & Development

Skills 5:00 Double under practice

Skills 10:00 ring muscle up practice ( if you have this movement you may perform a max set for a tester **

1a. Strict Supinated pull-ups x 3-6 reps + 30seconds rest

1b. Reverse Grip row x 6 reps heavy across + 30seconds rest

1c. DB single leg step ups alternating x 16 reps  + 1:00 rest x 4 sets

 

2a. 100m single arm OH carry 50m Right + 50m Left, right into 4/3 wall walks + 2:00 rest x 3 sets

 

Performance

Skills 5:00 Double under practice

Skills 10:00 ring muscle up practice ( if you have this movement you may perform a max set for a tester **

 

  1. Squat clean Every :45 seconds @ 85% of 1RM x 6 sets
  2. Snatch 3 singles @ 80% (resting as needed) 2 singles @ 85% + 1 single @ 90%

Conditioning

10:00

5 squat snatches 135/95 , 115/75

10 toe to bar (anchored toe raises)

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