130419 ~ Backsquat & Shoulder Press

130419 ~ Backsquat & Shoulder Press

Strength:

Back Squat

1X5 @ 70%

1X5 @ 75%

1X3 @ 80%

1X3 @ 85%

3X2 @ 90%

Conditioning:

For Time:

30 Double-Unders

3 Power Snatch @ 155/105#

30 Wall Balls 20/14#

6 Power Snatch @ 155/105#

15 Pullups

9 Power Snatch @ 155/105#

15 Pullups

6 Power Snatch @ 155/105#

30 Wall Balls 20/14#

3 Power Snatch @ 155/105#

30 Double-Unders

Cash Out:

5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

Or

5 min to complete

1 set UB Ring Rows

1 set UB Ring Dips

EMOM for the remaining 4 minutes: 3 MU Progressions

 

 

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