Monday 15th July, 2019

AM SESSION:

Movement Session:

EMOM 10 (Conditioning Portion)
A - 15 Cal Row
B - 15 Cal Ass Bike

EMOM 10 (Movement)
A - 30s Monster Walk (Banded Walk)
B - 5/5 Single Leg KB RDL

EMOM 10 (Conditioning Poertion)
A - 15 Cal Row
B - 15 Cal Ass Bike

EMOM 10 (Movement)
A - 10 Alt Leg Toes to Bar
B - 5/5 Alt arm DB Press, 15/10kg
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Clean:

1 rep Max

Both power and squat variations are acceptable.
8:00 CAP on this lift.
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Jerks:

3 Reps @ 75%
3 Reps @ 80%
3 Reps @ 85%

2:00 Rest Between Sets
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Superset:

3 Sets of:
12 DB Decline Bench Press (for load)
ME Unbroken Toes to Bar

Rest 60s
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Deadlifts/HSPU:

4 Muscle-ups
10 Strict HSPU straight into
4 Deadlifts, 75%
rest 3:00

4 Muscle-ups
10 Strict HSPU straight into
4 Deadlifts, 75%
rest 3:00

4 Muscle-ups
10 Strict HSPU straight into
2 Deadlifts, 85%
rest 3:00

1 x ME unbroken Muscle-ups
1 x ME unbroken Kipping HSPU
8 Deadlifts, 75%

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