Tuesday
AM
AMPRAP muscle ups -2 for 6 sets (goal should be 40)
Rest 3:00 between sets and switch between false grip and non false grip
50 unbroken double unders x 6 1:00 rest
PM
Snatch + snatch from high hang 1+2 EMOM 10:00 @ 70%
Clean + power jerk 1+2 EMOM 10:00 @75%
Back squat 4rm
Thursday
AM
15 HR pushups (wear a vest if you have one or put a #25 pound plate on your back. If you wear a vest elevate your hands so that the vest doesn't short your range of motion
Rest 1:00
15 GHD situps with vest as well
x5
PM
Snatch at 75-80% EMOM 15:00
2 Cleans + 1 jerk @ 75-80% EMOM 10:00
Grab a couple sets fatigued muscle ups 3-10
AM
AMPRAP muscle ups -2 for 6 sets (goal should be 40)
Rest 3:00 between sets and switch between false grip and non false grip
50 unbroken double unders x 6 1:00 rest
PM
Snatch + snatch from high hang 1+2 EMOM 10:00 @ 70%
Clean + power jerk 1+2 EMOM 10:00 @75%
Back squat 4rm
Thursday
AM
15 HR pushups (wear a vest if you have one or put a #25 pound plate on your back. If you wear a vest elevate your hands so that the vest doesn't short your range of motion
Rest 1:00
15 GHD situps with vest as well
x5
PM
Snatch at 75-80% EMOM 15:00
2 Cleans + 1 jerk @ 75-80% EMOM 10:00
Grab a couple sets fatigued muscle ups 3-10
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