06
08 '19
“THE STANDARD”
For time:
30 clean and jerks 135/95
30 ring muscle ups
30 snatch 135/95
Lite
Bar at 95/65
1 strict pull up + 1 push up for each muscle up
BURN
10 rounds for time:
200m run
30 double unders
200m row
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Split jerk press 3×5
Gymnastics
Iron Cross hold 1min
Core
30 GHD situps
30 situps
