Three sets, not for time, of:
Unbroken Double-Unders x 50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 40-50 seconds
(accumulate time if necessary)
Tempo Muscle-Ups x 4-7 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
B.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%
C.
C1.
For times (against a running clock):
Run 400m /Row 500 Meters
10 Power Snatches (135/95 lbs)
20 Toes to Bar
When the clock reaches 8:00, complete the following…
C2.
Row 500 Meters
15/10 Muscle-Ups
30 Shoulder to Overhead (135/95 lbs)
When the clock reaches 16:00, complete the following…
C3.
Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups
When the clock reaches 24:00, complete the following…
C4.
Row 500 Meters
25 Burpees Over your bar
50 Ring Dips
