14/10/2016

Perfomance:

A. 3Rft
Muscle-Ups x 4-8 unbroken reps
Strict Handstand Push-Ups x unbroken 8-10 reps
Double-Unders x 40 unbroken reps

B. Four sets of:
Front Squat
4 reps @ 65% of 1-RM
4 reps @ 75%
4 reps @ 80%
3×2 reps @ 80%
Rest 2 minutes between sets

Competition:

A.
3Rft
Muscle-Ups x 4-8 unbroken reps
Strict Handstand Push-Ups x unbroken 8-10 reps
Double-Unders x 40 unbroken reps

B.
Four sets of:
Front Squat
4 reps @ 65% of 1-RM
4 reps @ 75%
4 reps @ 80%
3×2 reps @ 80%
Rest 2 minutes between sets

C. Five sets of:
Hang Snatch x 5 reps 60% ( Tecnica )
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)

D. Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between set