1. DB snatch + jerk 3x6-8
2a. BB press 6x4
2b. Ring face pulls + scarecrows 6x5/5
3. Muscle ups 3 x submax
4a. Pullups 3-5 x max
-touch chin to fist every rep, switching fist every rep
-rest 30 seconds
4b. Dips 3-5 x max
-use rings or parallel bars according to your ability and availability
-rest 60 seconds
Rest 5 minutes, then 3 rounds for time, 10 minute max limit, beat last weeks time
1 arm KB snatch 10/10 (25% bodyweight)
sitouts 20
recline rows 15
burpees 10
2a. BB press 6x4
2b. Ring face pulls + scarecrows 6x5/5
3. Muscle ups 3 x submax
4a. Pullups 3-5 x max
-touch chin to fist every rep, switching fist every rep
-rest 30 seconds
4b. Dips 3-5 x max
-use rings or parallel bars according to your ability and availability
-rest 60 seconds
Rest 5 minutes, then 3 rounds for time, 10 minute max limit, beat last weeks time
1 arm KB snatch 10/10 (25% bodyweight)
sitouts 20
recline rows 15
burpees 10
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