13227287_997619413607955_6585316192047837822_o

ATHLETE

A. 1RM Push Press

B.  “Gevalia”

100 Double-Unders, 10 Overhead Squats, 5 Muscle-Ups*
80 Double-Unders, 8 Overhead Squats, 4 Muscle-Ups
60 Double-Unders, 6 Overhead Squats, 3 Muscle-Ups
40 Double-Unders, 4 Overhead Squats, 2 Muscle-Ups
20 Double-Unders, 2 Overhead Squats, 1 Muscle-Up

Overhead Squats (135/95)(115/80)(95/65)

*Double Under modifications will be based on each athlete.  Sub for Muscle-ups today will be Burpee Pull-ups or Burpee Jumping Pull-ups.

COMPETITOR

(CompTrain Open + 1RM Push Press)

A. 1RM Push Press (Next week we will be starting a Wendler cycle for Push Press if you are interested in this)

B.  “Gevalia”

100 Double-Unders, 10 Overhead Squats (135/95), 5 Muscle-Ups*
80 Double-Unders, 8 Overhead Squats, 4 Muscle-Ups
60 Double-Unders, 6 Overhead Squats, 3 Muscle-Ups
40 Double-Unders, 4 Overhead Squats, 2 Muscle-Ups
20 Double-Unders, 2 Overhead Squats, 1 Muscle-Up

C. 2. Midline Conditioning
3 Rounds NOT for time of:
30 GHDSU
30 Hip Extensions