19
Feb
Inside the Club
SKILL – Kipping
STRENGTH – Back Squat 6 sets of 1
Work at 97% of 1 rep max.
METCON – AMRAP in 9 Minutes:
10 Overhead Squats
5 Chest to bar pullups
Everything should be unbroken. If you break, run 100 meters before starting again.
Level 1 – 3 bar muscle ups, 115/85
Level 2 – 5 chest to bars, 95/65
Level 3 – 5 regular pull-ups/10 Ring rows, 65/45
Level 4 – 5 Ring rows, Overhead Lunge (with a plate 25/15)