A) 45 min clock
Build to heavy 1 rep clean from blocks(bumpers lol)
Build to heavy 1 rep split jerk from rack
build to heavy 1 rep clean and jerk from blocks
Every 2 minutes for 14 minutes
3 muscle ups
2 heavy atlas stone to shoulder
1 legless rope climb
What should you do about rest days? Just an FYI I do believe in rest days. I program 5 days here because it’s easy. But if you miss a comp day because you needed some mid week rest, then just make it up at the end of the week. Or if you train solo just pick up where you left off.
But don’t always rest when you feel like it. The body tells you it’s done but you have to say “no you’re not” sometimes.