Warm Up

Single Unders x 50
Double Unders x 50
KB Press x 10 per arm (light-moderate)
Wall Ball Squats (20/14#) x 20

 

Strength

Back Squat @ 80%

Work to a failure on the last set. Weight should be relatively heavy but not too heavy such that you cannot complete the full 5 sets.

 

MetCon

CF.15.06.29 Performance

AMRAP 12min
3 Muscle Ups
6 Power Snatch (50/30kg)
3 Muscle Ups
9 Power Snatch
3 Muscle Ups
12 Power Snatch
3 Muscle Ups
15 Power Snatch
3 Muscle Ups
18 Power Snatch
and so on

CF.15.06.29 Fitness
AMRAP 12min
3 Muscle Up transition with band to dip
6 Power Snatch (40/30kg)
3 Muscle Up transition with band to dip
9 Power Snatch
3 Muscle Up transition with band to dip
12 Power Snatch
3 Muscle Up transition with band to dip
15 Power Snatch
3 Muscle up transition with band to dip
18 Power Snatch
and so on
CF.15.06.29 Lite
AMRAP 12 min
3 Ring Row to Jumping Ring Extension
6 KBS (24/16kg)
3 Ring Row to Jumping Ring Extension
9 KBS
3 Ring Row to Jumping Ring Extension
12 KBS
3 Ring Row to Jumping Ring Extension
15 KBS
3 Ring Row to Jumping Ring Extension
18 KBS
and so on