For quality:
9-6-3
Muscle-ups,
Alternating pistols
12-9-6
HSPU,
50 Double-unders
For time:
40 Chest to bar pull-ups,
10 Overhead squats
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
For quality:
9-6-3
Muscle-ups,
Alternating pistols
12-9-6
HSPU,
50 Double-unders
For time:
40 Chest to bar pull-ups,
10 Overhead squats
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
A Kilo website. All rights reserved.