1) Clean Deadlift + 2" off the floor Power Cleans x 5-7
-work loading the hammys then clearing out the knees on the way up
2) 14.4
14 min AMRAP
60 Cal Row
50 TTB
40 Wallballs (20/14)
30 Cleans (135/95)
20 Muscle-ups
-rest 2 minutes
3) In as few sets as possible finish out 30 muscle-ups
Lets say you did 12 muscle-ups in the workout. You have 18 left to do. rest as much time as needed between attempts. Goal is big sets
4) 15-20 minutes
Step back banded distraction lunges elevated (8/8) add weight
Unbalanced carry (Front Rack + Farmers up and back then switch)
:30 heavy plank
No comments:
Post a Comment