Tuesday Dec 06, 2016
PS & BMU
Competition Class
Strength
7min ARAMP
10min bar muscle up tech (work to ME UB set)
E3M9M
10 UB TnG Power Snatch (work to a challenging but technically sound 10RM)
OPEN 16.3
7min AMRAP
10 Power Snatch 75/55
3 Bar Muscle Ups
SKILLS & DRILLS
On a 20min clock:
4x1 free standing handstand
4x16 free standing shoulder taps (wall facing if needed)
5x1 strict deficit HSPU (work to max)
then . . . 3x4-6 @ 70% of that height
then 5min amrap
1, 2, 3, 4, 5, 6, . . . .
Burpees
HSPU
