Wednesday

STRENGTH (5/3/1 pgm)

Deadlifts

SKILL

1-2 Muscle ups

E.M.O.M for 10 minutes

*This E.M.O.M is for you to improve your muscle up mechanics and economy, use a slightly easier band and get the kip working. I want both elbows over the bar at the same time.*

WOD

2 rounds for time of;

1 Mile Run

30 Squat Cleans - 52.5/35kg (60/40kg)

50 Box Jump Overs - 10/8 planks