“The things which are most important don’t always scream the loudest” – Bob Hawke
A. Back Squats
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%
B. EMOM x 10
30 Double Under + AMRAP DB Snatches @ 70/50
*Score is total number of DB snatches
Performance: 30 DU | DB Snatches @ 50/35
Fitness: 30 Single Unders | DB Snatches @ 35/20
Fitness Light: 30 Single Unders | DB Snatches @ 20/10
Bonus:
A. Muscle Up Progression Week 2, Day 1:
1. Warm Up (See Monday / Wednesday or Fridays post from last week)
2. 3x False Grip Pull Up hangs (10 -30 seconds at the bottom)
3. 4x 6-10 Ring Dips
4. 4×5 Ring Pull Ups (Palms Facing each other)
5. 5×5 baby Muscle ups (slow speed, use the ring thing)
B. Front Squats: 5 @ 60, 70, 75 and 80%
C. Bench press 5×8-12 @ 65%