12.6.16 “Cliffhanger”

December 05, 2016

FITNESS & LIFESTYLE

SKILLZ
Spend 10 Minutes working on Muscle Ups or Chest 2 Bars or Pullups

SPEED STRENGTH
EMOM 10 Minutes
5 Banded Clean Grip Deadlifts
ALL @50-60% 1RM

METCON
“Cliffhanger”
5 rounds
5 Power Cleans (155,105)
3 Muscle ups

Intermediate: sub 3 Strict Chest 2 Bar Pullups(underhand is allowed) for Each Muscle Up
Beginners: sub 3 Strict pullups for each muscle up
–9 Strict Pullups = 3 Muscle Ups–

 

 

SPORT & COMPETITION
A. OLY
E2M for 14 Minutes
Clean Pull + Power Clean + Hang Power Clean
Work up to a Heavy
Focus on the 2nd and 3rd pull

B. Speed Strength
EMOM 10 Minutes
5 Banded Clean Grip Deadlifts
ALL @50-60% of 1RM

C. METCON
“Cliffhanger”
5 rounds
5 Power Cleans (185,120)
3 Muscle ups

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