21-15-9 For Time:
Box Jump, 24″/20″
Deadlift: Athlete should be able to complete the first round in no more than three sets with short breaks, second round in no more than two sets with short breaks, third round unbroken.
MOD1: Scale load accordingly
Box Jump: Athlete should be able to work at a fast pace for the duration of the workout.
MOD1: Scale reps accordingly
MOD2: Step ups
1) 10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative (https://youtu.be/-LcZZGAMv_c)
3) Transition Rock
-Elevated https://youtu.be/wqoiM6E-wyA (most difficult)
-Supine https://youtu.be/9YI7hWo2ywM (medium difficulty)
– Incline https://youtu.be/xNtmL6pZSIc (least difficult)
Athletes who can perform kipping muscle-ups but not strict muscle-ups should perform negatives today, to work on building strength for strict muscle-ups.
2) Clean 2-2-2, 3×2
Build over the first three sets to a challenging but manageable weight. We’ll be progressing this for three weeks, so be sure that athletes leave room in the tank!
Tabata GHD Sit Ups