Warm Up:
Row 1km
2rds Hang 45secs,
45sec hold chin above the bar,
10 x Pull Ups (as high as possible without performing a MU),
5 x 3 position Negative / 5 x Reverse Muscle Up
Strength:
OMEM for 10mins
2 x Snatch @80%
Wod:
Too Easy
3 rounds, 21-15-9x reps
Overhead squat (50/30kg)
Sumo deadlift high pull (50/30kg)
Run 400m
2 comments:
Thanks for the workout plan! Have you ever considered setting up a page for collecting your different plans? Would be great to browse through them!
We program for 12 weeks at a time Nick. I will be posting the 12 week plan at the end of January.
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