SEPTEMBER 29 2017

Friday: C&J (complex) + RMU Progression + Upper Gym EMOM/AMRAP
A) Sq Cl + Split Jerk + FSq + Split Jerk, 1.1.1.1, every 2 mins – work to a tough set
+
rest as needed
+
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
+
C) 20 Min EMOM:
Min 1: 6 Alternating DB P Sn @ 50/35lbs + 6 Unbroken T2B
Min 2: 15 DUs + 6-9 Kipping Ring Dips (push up if needed)
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