Skill/Strength: 6x3 hang power snatch "HPS" (work technique or heavy)
Conditioning: EMOM 18'
1) 10 HPS
2) 30 DU
3) 12 TTB
Light: 15/20kg - 45sec DU practice - 24 knee raises
Adv: 30/45kg - 60 DU
Skill/Strength: strict press
10x2 - as heavy as possible
look at 27.07.17
Conditioning: for time (TC: 18')
5/7/9/11/13/15 muscle ups
Light: x2 SU - 15/20kg - banded pull
ups + box dips
Week 2: transitions & core strength
Strict Ring Muscle up work:
- From the extended dip position complete a SLOW and controlled reverse strict MU, focus on holding the rings tight into the chest on the transition.
- Using the false grip do speed pullups, pull your chest to the rings as fast as possible.
- Try to transition from the pullup into a full strict ring MU (use bands to help if necessary)
1min hanging L-sit
2min Handstand hold
MetCon: 15’ AMRAP
2 ring MU (4 CTB pullups)
5m handstand walk (10 shoulder taps)