1.8.15

Morning Session :

a. Warm up

2 rnds of

15 reps of band face pulls
15 reps of Muscle Clean
15 reps of Handstand Shrugs close to wall
30 sec of Static False grip

b. Skill - Muscle ups

Choose your level from the list strict version and execute 3 sets of 3-5 reps. In case you can do 5 reps proceed to the next level. Rest as needed between sets

Finish with one set of max effort kipping Muscle ups. Athletes that can't do muscle ups follow your personal program


c. Strength Olympic lifting

Full Clean and 2 split jerks @ 70%-75% 4 sets on the second minute


d. Metcon 277

Amrap 10 min

17 Hang power snatch (50% from best snatch )
34 Push ups hands release
50 du
13 Hang Power Snatch
29 Push ups hands release
50 du
9 Hang Power Snatch
25 Push ups hands release
50 du

hps/push ups/du


Rest 6-8 hours


Evening Session

Run or Row

Interval Tempo Run

Min 1-6 : Zone 2-3
Min 6- 8 : zone 3
Min 8- 10 : Zone 4 (anaerobic threshold)
Min 10 - 12 : Zone 2-3
Min 12 - 16 : Zone 4 (anaerobic threshold)
Min 16- 18 : Zone 2-3
Min 18-21 : Zone 4 (anaerobic threshold)
Min 21-23 : Zone 3
Min 23-25 : Zone 2

Finish with stretching