Friday. – September 7

Part 1:

Alternating EMOM 10

Odd: Bar Muscle Ups

Even: DB Snatch OR Rope Climbs

*Athletes choose volume / time domain

*Not recording

Part 2:

24 Plate Step Ups (45/25)

12 Shoulder to Overhead (135/85)

20 Sit Ups

20 Plate Step Ups

12 Shoulder to Overhead

20 Sit Ups

16 Plate Step Ups

12 Shoulder to Overhead

20 Sit Ups

12 Plate Step Ups

12 Shoulder to Overhead 

20 Sit Ups

*16 Minute Cap

*Plate can be held however you want

_____________________________________________

*Lots of skill work today!  Talk to a coach and choose a realistic but challenging number of reps.  Part 2 is intentionally “simple” but should still be a grind. 

Share