Wednesday Jan 11, 2017
SQUATS!
Competition Class
Strength
E3M15M
E3M15M
5 Back Squats
*build to 75% 1RM and build from there
5min AMRAP
Partner 1: 10 x 10m Shuttle Sprints
Partner 2: Jumping Lunges
* switch when partner completes run
Score = total number of jumping lunges
SKILLS & DRILLS
3 Sets
5 Ring Swings
5 Floor Kip Transitions
5 Kipping Ring Dips
8min EMOM
35sec ME Muscle Ups
25sec Rest
On a 15min clock
5 x 3 Cleans (building)
Rd 1 - 3 TnG , Rd4&5 - not tng
