Strength:
A. Strict Press:
- 5 @ 75% TM
- 3 @ 85%
- 1+ @ 95%
B. Single Arm DB Row: 3×8
Conditioning (Practice):
RX:
4 Rounds:
- 1 min AMRAP of Muscle Ups*
- 1 min AMRAP Double Unders
- 1 min Rest
*Athletes that can do 10 Strict Pull Ups and 10 Strict Dips should work on developing MU Progressions
Scaled:
2 Rounds:
- 1 min AMRAP Strict Dips or Push Ups
- 1 min AMRAP Double Unders
- 1 min Rest
- 1 min AMRAP Pull Ups or Ring Rows
- 1 min AMRAP Double Unders
- 1 min Rest
Mobility:
Foam Roll Lats