Wed, 112316


Competition Phase:

Am

Warmup for the below

A. 10 min clock

1 strict muscle ups 

2 deficit strict hspu

3 bar muscle ups

4 cal leg only bike 

:5-:10 belly to wall hs hold 

*not racing here, just some volume for gymnastics add on 

**alter above according to athlete. Go weighted on strict muscle up if need be etc
B. Back SqT – 5×3 @77-83% – ascending 

C. Front SqT – bands or chains 6 x 3 @50-55% + bands chains. Athlete choose set up – heavy and FAST is focus 

Pm

A. SqT snatch – 2-3 reps @78-83% x 4-5 sets 

A2. Immediately following the snatch set, complete seated box jump x 2. Set low box, jump as high as you can, land soft here. 

B. Running clock 

AMRAP 12 @80-85%

10 cal bike 

12 ghd sit-ups 

14 wall balls 

Rest 5 minutes 

AMRAP 9 @85-90%

1 legless Rope climb 

5 power snatch 135/93

10 box jumps 24/10

Rest 4 min

AMRAP 6

6 push press ^

8 burpee over bar 

10 t2b
C. Assistance Work 

1. 250m sprint , walk 50m x 7. AFAP

2. 4 x 12 weighted ghd back extension

3. 10 min scAp work – crossover symmetry 

Performance Phase:

Complete PM from above 

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