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Monday 12 February

De-load Week

Warm Up

2 Rounds

10 ring rows

10 scapula pull ups

10 Air Squats

10 Back Squats with 45/35

10 Box Step Ups

then

3 X Power Snatch Progression (HPS/HPSK/P. Snatch from knees) 45/35

 

A) M/U EMOM x 10

Odd – 30 % Ring MU

Even – 40 Double Unders (Work double unders)

(scale is jumping muscle ups/bar muscle ups/muscle up progression/ring dips)

 

B) 3 Rounds

10 Power Snatches (115/80) (95/60) (75/40)

20 Box Jump Overs (24/20)

30 Wall Balls (20/14)

 

C) Back Squat

5 @ 70%

5 @ 73%

4 @ 75%

4 @ 79%

3 @ 82%

3 @ 82%



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