Saturday, 01.30.21

A. Conditioning

10/7 muscle ups + 500m row

Rest 6 minutes

10/7 muscle ups + 30/24 cal bike

Rest 6 minutes

10/7 muscle ups + 500m row

Rest 6 min

10/7 muscle up + 30/24 cal bike

– UB MU as main target and high % outputs throughout.

– Modify accordingly for proper stimulus

B. Every 3 min x 5 sets

10 tng power cleans + 10 bar facing burpees

– athlete chooses weight : heavy sets but with speed as major focus.

C1. 5 high block snatch high pulls (straps allowed)

C2. 1 min bike :10 hard / :10 easy

C3. 2 seated high box jumps

X 5 sets

+

Athlete recovery