Wednesday, November 22, 2017

WARM UP and JOINT PREP x 10 minutes

Muscle up eccentrics or kipping practice

A1. Push Press x 10-12 reps x 3 sets; rest 60 sec.

A2. Hollow Body holds or rocks x 30sec x 3 sets; rest 60 sec

B. 3 Rounds for Time:

Hang Power Snatch x 10 75/115 lbs

Ring Dips x 6-10

Please see whiteboard for progressions and alternatives for both hang power snatch and dips