Monday 10.29.2018

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– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Pull-ups
7 x Clusters
III. Mobility

Impact/Focus: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.

Power Clean 3-3-3-3 (75% 1RM)

Notes: Athletes should reference their 1RM weight from 10.23.2018. Today’s repetitions will be touch and go from the floor.

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“World Champions!”
Complete 5 rounds for time
5 x Muscle-ups
5 x Clusters (Increasing)**See Notes

**Male: 75/95/115/135/155
Female: 65/75/95/105/115

Notes: Weights will increase each rounds for the clusters. Scaling for muscle-ups today will be a 2:1 ratio of pull-ups.

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