Wednesday, November 11th, 2015


Weightlifting: 5 rounds (10 minutes) – EMOM, complete:

-Odd minute: 1x squat jerk (Work up to a heavy single and this is a squat jerk like you see from the Chinese/Russian lifters. If you are unable to get into that position then do a power jerk. Take from the front and use blocks or a rack)

-Even minute: max rep strict muscle up + max rep muscle up (Do not drop off the rings when you transition into kipping muscle ups)