Part A: Back Squats
2x10 at 40% 2x10 at 50% 2x8 at 55%
Part B: "What the Devil"
15-9-6
DB 50/35 Front Squats
Pull-ups
Right into…
12-9-6
Double DB hang snatch 50/35
Chest-to-Bar
Right into…
9-6-3
Devil Press
Bar Muscle-ups
Part A: Back Squats
2x10 at 40% 2x10 at 50% 2x8 at 55%
Part B: "What the Devil"
15-9-6
DB 50/35 Front Squats
Pull-ups
Right into…
12-9-6
Double DB hang snatch 50/35
Chest-to-Bar
Right into…
9-6-3
Devil Press
Bar Muscle-ups
*Note last class is at 5:30 as we will be setting up for our weightlifting meet.
Start with 150 DU each (can be done at the same time)
Then 100 cal row (together with only one rower)
Then 10 rounds of
15 thrusters 95/65
15 Bar hop burpees
*switching as needed
100 cal row (together)
and Finish with 150 DU each (can be done at the same time)