This week will be a deload week, it is important that you keep your volume fairly low. This doesn't mean don't show up because the workouts look "easy". This is an important part of programming, please show up, put in some extra time with mobility etc. We will be testing our 1RM Back Squat next week, focus on eating clean, staying hydrated and supple.
12 Minute EMOM:
Min 1 - 6 Muscle-Ups
Min 2 - :30 Hollow Rock
Min 3 - 3 Push Press + 2 Push Jerk + 1 Split Jerk
* You choose weight for overhead lifts, sub 7 strict c2b pull-ups or 10 strict pull-ups for MU.
CONDITIONING NUMERO DOS:
A. 3 attempts to establish highest “Calorie/Hour” pace. This can be as long or short of an effort as you’d like. Rest as needed between efforts.
B. 4x:15 on, 1:45 off – goal is to maintain 90%+ of best “A” score.
C. 3x:30 on, 1:30 off – goal is to maintain 85%+ of best “A” score.
C. 2x:45 on, 1:15 off – goal is to maintain 80%+ of best “A” score.