OCTOBER 20 2017

Friday: C&J (complex) + RMU Progression + Upper Gym EMOM/AMRAP

A) P Cl + Above Knee Hg Sq Cl + Split Jerk, 1.1.1, work to a tough set.

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rest as needed

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B) 12 Min EMOM:

4 Min: 2 Banded RMU Transitions

4 Min: 5-15s False Grip Hangs on Rings.

4 Min: 2-4 Strict False Grip Pull Ups on Rings

*if athlete is really strong and comfortable with False Grip have them attempt Strict RMU (even spotted RMU – have partner/coach push them on the back to get them over the rings)

*continue to work on these progressions.

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C) 20 Min EMOM:

Min 1: 4 BJO @ 24/20” + 4 T2B

Min 2: 6 Burpees to 6” OH Reach + 3 HSPU (strict if able)

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