Warm Up: 2:00 min chill row

Then 4 rounds

10 controlled goblet squats

10 sprint pulls on the rower

5 kneeling jump to stands

A. 15-12-9-6-3/10-8-6-4-2

Muscle Ups


Squat clean 245/165

B. Class skill and workout but with 80 reps each

C. Only do this if you can rest and really focus on solid technique and strength

8 sets

1 clean liftoff(to the knee)+1 clean pull

D. accumulate 5 minutes in a wall sit

Sunday, January 12th, 2020 at 5:43 pm / Competitive