Conditioning
“Van Damme”1 Round: 25min cap
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95
*barbell weight should be a weight the athlete can do fast singles on the snatches and c&J. At least sets of 5’s on the thrusters. Athletes can modify muscle up numbers to something they can complete in less than 3:00. Mod for MU is bar MU OR 3 rounds of 5 ring rows + 5 ring dips.
Deadlift
On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts
Set #2 – 1 Deadlift
Set #3 – 3 Deadlifts
Set #4 – 1 Deadlift
Set #5 – 3 Deadlifts
Set #6 – 1 Deadlift
Aim is to build on last week’s percentages.
Body Armor
3 Rounds, resting 2:00 between:
100′ Single DB OH Walking Lunge
30 Weighted AbMat Sit-Ups
10 Romanian Deadlifts