ROOKIE
A.
Alternating EMOM 24min:
1. 5 Dips
2. 240m Row (200m women)
3. 3 Snatch
4. 15 Double Unders
INTERMEDIATE
A.
(15min – Muscle Ups Practice)
B.
Alternating EMOM 24min:
1. 3 Muscle Ups
2. 280m Row (235m women)
3. 3 Snatch (80%1RM)
4. 50 Double Unders
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Low Bar Back Squat 1RM
(Rest 3-4min between attempts)
B.
3 Rounds for time:
15 Box Jumps 30″/24″
5 Power Cleans 85/60 (80%1RM)
C.
Alternating EMOM for 20min
1. 3 Muscle Ups
2. 3 Strict C2B Pull Ups (weighted if necessary)
3. 3 Strict Handstand Push Ups (deficit)
4. Rest
D.
5 Rounds for time:
Run 400m
3 Rope Climbs