DATE

2022/05/17 THUESDAY | 108 COMPETE

GENERAL WARM-UP
3 Sets:
9/12-cal. bike
10 DB Romanian Deadlifts
20 Alternating Spiderman pose (10/leg)
:30 Hollow Hold

SKILL MUSCLE-UP
On a Clock 8:
10 Strict Banded Ring Muscle-ups Transition
– Rest between Sets

POWER
Squat Clean (% of 1RM Clean)
2 x 3 @ 50-55%
3 x 3 @ 60-65%
4 x 2 @ 70-75%

STRENGTH
Deadlift
3 x 5 @ 75-78%
3 x 3 @ 78-83%
3 x 1 @ 83-87%

METCON
7 Rounds for reps:
15 DB Deadlifts (35/50 lb)
1:00 Calorie Bike
– Rest 1:00

ASSCESSORY
Every 3:00 for 15:00:
8 DB rear foot-elevated Split Squats (8/leg)
15 Barbell Good Mornings