Heavy athletics
A. Snatch; 80/2 x 6
Gymnastics Skill
B. Muscle up ladder; OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again
training
C1. Hang Muscle Snatch; 3 sets x 3 (heavier than last week), rest 20 sec.
C2. Good Morning; 3 x 5(heavier than last week), rest 75 sec
Core
D. Not for time
3 rounds
12 GHD sit ups
10 Toes to bar
10 glute ham raises
“We all make mistakes, have struggles, and even regret things in our past. But you are not your mistakes, you are not your struggles, and you are here NOW with the power to shape your day and your future.” – Steve Maraboli