500 m row or 400 m run
With empty bar:
10 bent over rows
9 alternating shoulder presses
Fore arm stretch
10 good mornings
10 front squats
5 hang cleans
150 m run
10 min EMOM alternating between Power Cleans and ring Muscle up transitions
1-3 Muscle-ups or Transitions.
3 Power Cleans, working up to workout weight.
Every 4 mins for 24 mins do:
Run, 400 m or 500/425 m row
3 Power Cleans, 135/95, RX+155/105, RX++185/125, RX+++225/155, RX++++275/185 (its only 3, go heavy as you can)
3 Muscle-ups (mod 6 ring row+3 ring dips or box dips)
Shoot for 1+ min of rest between rounds
Your score is your highest time for the 6 rounds
Friday (Session Three)
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
Every minute, on the minute, for 7 minutes:
Hang Snatch x 1 rep @ 70%
Every minute, on the minute, for 7 minutes (7 sets):
Muscle Clean x 1 rep
Build up in weight as you go.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat with a 5 second lowering phase x 3 reps @ 65%
One set of:
Bearhug Sandbag Carry x 400 meters
5 rounds of
Max set of Pushups (elevated feet), or 5-10 strict pullups
10-15 GHD Situps
20 pistols, Mods, squat to a box, use a band on the rig.