We were going to go one more week on the muscle-up/hspu but instead we will jump ahead and max set of MU andC HSPU today OR Monday
1) Find a new max rep strict HSPU
2) Find a new max rep MU
-you will still continue to see these throughout the weeks but not at the same frequency we have had for the last 7 weeks.
3) Clean and Jerk - do not rush this, this could easily take 30 minutes
Build to a heavy triple
Build to a heavy double
Build to a heavy single
-Start each wave at 65% of your max clean and jerk.
4) Front Squat 3 x 10 roughly same weight across (try and start around 70-75%)
5) EMOM for 10 minutes
Even: DB shoulder press x 8 -not heavy
ODD: GHR x 8
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