8 sets all @ very easy pace:
:60 bike
4 alternating Turkish get-ups, light
:60 row
:60 single-unders
6 burpees
8 unweighted hip extensions
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Crossover Symmetry recovery
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Category: Sport
Monday, 04.11.16 – Sport
10:00 muscle-up practice/tech work
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A. Squat snatch, accumulate 10 singles @ 70-75% of tested 1RM; rest as needed between
B. Back squat w/no belt, lifters, or knee sleeves, 8-7-6 starting light & building, 40X1; 2:30 rest
C1. Seated on floor DB shoulder press, 3 x 8-10, 21X1; :60 rest
C2. Strict pronated pull-ups, 3 x 4-6, 21X0; :60 rest
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3 sets, goal is unbroken movements throughout:
10 toes-to-bar
:30 rest
20 wall balls, 20/14 to 10/9
:30 rest
40 double-unders
:30 rest
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