Time for some Muscle Ups
1000M row
10/6/8/4 MU
500M run
10/6/8/4 MU
40 Burpees
10/6/8/4 MU
"Oly program"
A: Snatch pull 5x3 @85%
B: 1 Power Snatch + 2 Hang Full Snatch MAX
C: 6x4 Push Jerk @ 65%
D: Front Squat 5x6 @70%
Rowing Intervals!
1 minute rest after each interval
300m/250m - At 2km pace 600m/500m
At 2km pace +2 900m/750m -
At 2km + 4
Rest 3 minutes x 3 rounds
Bench press - Based off your 3RM (set as 100%)
1x10 at 60%
1x8 at 70%
3x6 at 75%
1xAMRAP at 80%