A) 2 Rounds for time:
3min on/1min off-
100 Double unders
20 Double kb hang clean + jerks – up to 24/16kg
10 Muscle ups
20 Double kb front rack alt lunges
10 Deficit hspu
20 Double kb deadlifts
-23min cap/6 rounds-
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B) 4 sets/super set:
4 Back squats
4 Seated box jumps
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Notes:
Part A – For our 1st piece of the day we have 2 rounds for time but with a little twist. You will work for 3mins then rest for 1min before jumping back in where you left off. e.g you might get to 5 Muscle ups within the 1st 3min window, you will rest 1min then start on your 6th muscle up and so on until you have completed 2 full rounds or you get capped.
Scaling the muscle ups to bar muscle ups, or if going for a pull ups version it will be 10 pull ups/c2b + 10 press ups.
For the deficit hspu choose a height that you could get done in 1 – 2 sets.
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Part B – Nothing flash here just mixing some heavy lifting with some plyometric work. Increasing the height over the 4 sets if confidence allows.
