Squat

 

*We are continuing our Muscle-up progression this week. Last week we had a mid-cycle trial in a WOD. Expect 3-4 more weeks of practice and then we’ll test again.

*Looking ahead after the MU cycle, we will go through some progressions for handstands/handstand walking/handstand push-ups.

Monday:

REGULAR CLASS:

  1. Clean and Jerk

2 @ 70% (1 clean and jerk, drop, 1 clean and jerk)

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

  1. 3 RFT

400 m run

15 Clean and Jerks (115/80)

75 Double Unders

L2: 95/65, 40 Double Unders

L1: 75/55 or less, 1:30 of DU attempts

MASTERS:

  1. 5X5 Back Squat
  2. AMRAP 4

10 Lunges

10 Walk outs (walk hands out to a plank, then walk back in and stand)

rest 4:00

10 Jumping Air Squats

10 Burpees