Studying His Speeches

SKILL – Rings

Coach will lead you through skills on ring dips, muscle up transitions and muscle ups.

STRENGTH – Bench Press

4 sets of 3 reps at 80% of one rep max.  Must hold a pause on the chest.

1 set of max reps at 80% of one rep max.  Hold pause on chest.

METCON – 4 Rounds

15 Thrusters

15 Box Jump Overs

Rest 2 minutes between rounds.  Rounds should be sprint pace! Goal time for each round is 90 seconds.

Level 1 – 115/85, Box 24/20

Level 2 – 95/65, Box 24/20

Level 3 – 75/55, Box 20/17

Level 4 – Dumbbell Thrusters, Box 17/12