Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
Pause Jerk
5 min skill
12 min to work to a heavy double
**3 sec pause in the dip.
Part 2 – Conditioning:
“Hit The Deck”
Performance:
AMRAP 15
1-2-3-4-5…
S2OH 135/95
2 Rope Climbs
1-2-3-4-5…
Muscle up
Fitness:
AMRAP 15
1-2-3-4-5…
S2OH RPE 7
4 Rope Climbs Progression
1-2-3-4-5… Complexes of:
3 dip/progression
3 pull up progression
