Wednesday, February 2nd

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Strength: Front Squat : 8 @ 65%, 8 @ 65%, 6 @ 75%, 6 @ 75%, 4 @ 85%, 4 @ 85%

Strength: We expect these sets to be challenging but doable, with the 85% being our hardest sets. Rest should be at least 2 minutes between sets.

Conditioning: As many reps as possible in 10 mins of: 1 Bar Muscle-up 1 Cluster, 115/85 lbs 2 Bar Muscle-ups 2 Clusters, 115/85 lbs 3 Bar Muscle-ups 3 Clusters, 115/85 lbs … Continue adding 1 rep each round to each movement until time expires.

Workout – both of these movements are higher skilled. Bar Muscle Up will scale 1:1 with pull ups and dips, and a cluster is a clean + a thruster. Ideally these will be done as squat clean straight into the thruster and should be quick singles at a moderate weight.