Mobilize, then:
A.
One set of:
Kipping Swings on Bar x 20 reps
followed by …
Three sets of:
Target Reach Swing x 5-6 reps
Air Chair Swing Drill x 5-6 reps
followed by …
35-54:
Every minute, on the minute, for 6 minutes:
1-4 Bar Muscle-Ups
*If you do not have Bar Muscle-Ups then please perform one of the following options:
Jumping Bar Muscle-Ups
Chest-to-Bar Pull-Ups
Pull-Ups (kipping or butterfly)
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8-10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Same as the last two weeks, just want you getting comfortable lifting this weight for these reps. Next week we go up in percentage.
C.
Every 5 minutes, for 25 minutes (5 sets), complete:
Row 500 Meters
Burpees Over the Erg x 12 reps
Toes-to-Bar x 10 reps