2016bob27

Friday:
REGULAR CLASS:
1. Muscle Up Practice: Repeat of Last Week
Pick appropriate level
A: 5×2-3 MU
Focus on long body in the kip swing and maintaining hollow in multiple reps
B: 5 Sets: 2 Kip swing + 1 Hips to rings
then 5 MU attempts
C. 5 Sets: 2 banded chest to bar pull-up, 3 (Banded or unbanded) ring dips, 3 MU transitions beginning on knees or toes.
2. 100 Double Unders
30 Burpees
1k Row
L2: 50 Double Unders
L1: 1:30 of attempts
MASTERS:
1. 5×2 Power Clean + Jerk
2. 12-9-6-3
DB Press
Burpees