February 16, 2016

February 16, 2016

4 minute clock :
20-15-10-5 of :
a) med ball clean
b) pushups

mobility :
a) partner pvc rack stretch
b) kb hip opening

power clean x 2 + front squat x 1- 5 min wu + 18 minute mom x 1. build. 

 

10 minute clock
for max reps :
wall ball x 12
muscle up x 1
wall ball x 12
muscle up x 2
wall ball x 12
muscle up x 3
wall ball x 12
muscle up x 4
wall ball x 12
muscle up x 5
....

notes :
- score = total reps.
- muscle up scaling = 2 ctb = 1 muscle up. go tough pullup variation needed for appropriate scaling.


 


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