OLY
1. Establish a heavy jerk in 20-25 minutes
2. EMOTM for 10 minutes, 2 jerks @85% heaviest jerk
Strength
1. 7x2 Speed Band Deadlift - 60s rest between sets - these should be heavy, but fast. Do not touch and go.
Conditioning
5 rounds
315 DL x 5
Bar Muscle Up x 6
rest 5 minutes
EMOTM for 10 minutes - 15 wall balls - if the clock catches you, the workout is over. The goal is to finish each set within 30 seconds.
is it ok to subtitue rings muscle ups for the bar ones if bars mu are not happening?
ReplyDeleteHey Carlos !
ReplyDeleteYes if you cannot get to a pull up bar then ring muscle ups will do.
Stay Awesome buddy.