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