TUESDAY 230118
5-4-3-2-1 reps for time of:
Hang power cleans
Increase load each set. Men must increase in increments of 10kg and women must increase in increments of 5kg. The barbell must not go back to the ground until completion of the set.
Then,
For time:
120 double-unders
12 muscle-ups
90 double-unders
9 muscle-ups
60 double-unders
6 muscle-ups
THURSDAY 141217
10 minutes to establish:
3-rep-max shoulder press
Then,
For time:
Row 1000m
Then, 4 rounds of:
15 deadlifts, 85/60kg
5 muscle-ups
MONDAY 271117
Clean and Jerk ladder
1 rep every minute with progressively heavier barbells
There are 4 starting points (45, 60, 75, 90 for men and 25, 35, 45, 55 for women).
Men increase 5kg after every successful rep.
Women increase 2.5kg after every successful rep.
Then,
As many reps as possible in 15 minutes of:
40 kettlebell swings, 32/24kg
30 double-unders
30 toes to bars
30 double-unders
20 wall balls, 9/6kg, 10/9ft.
30 double-unders
10 clean and jerks, 80/60kg
30 double-unders
Max muscle-ups in remaining time
MONDAY 201117
For time:
60-calorie row
50 toes to bars
40 wall balls, 9/6kg, 10/9ft.
30 cleans, 60/45kg
20 muscle-ups
TUESDAY 311017
For 10 minutes:
5 hang power cleans in 1 minute
Rest 1 minute
Increase load after every 5 reps.
Then,
Nasty Girls
3 rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans, 61/43kg