Skill/Conditioning: 

A1. Front Squat

  • Set 1: 5 @ 75%
  • Set 2: 4 @ 80% 
  • Set 3: 3 @ 85% 
  • Set 4-6: 1 @ 90-100% 
  • Set 7: Max Back Squats @ "Set 6 Weight" 

A2. Pull-Up Program 

  • Sets 1-3: 15-30 second Active Hang 
  • Sets 4-7: 5 Negatives @ 51X1

A2. Muscle-Up Program 

  • Sets 1-3: 5 Muscle-Ups Transitions with DIP
  • Sets 4-5: 5-10 Ring Dips 
  • Sets 6-7: 5-10 False Grip Chest-to-Bar Ring Pull-Ups
  • Rest 2 minutes 

B. In teams of 2-3, complete, for time: 

  • 2000-3000 meter Row 

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