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a. shoulder 2 overhead complex.
(push press+push jerk+split jerk).
emotm x 1 complex x 10 sets @ 70% of 1rm split jerk.
b. strict pull ups. emotm x 7 reps x 7 sets.
c. for time.
18 muscle ups.
21 thrusters 105#/75#.
12 muscle ups.
15 thrusters.
6 muscle ups.
9 thrusters.
---15:00 break---
d. 3 rounds.
20 kb swings 70#/53#.
20 wall balls 30#/20#.
off-season.
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a. shoulder to overhead complex.
(push press + push jerk + split jerk.)
every :90 x 1 complex x 10 sets @ 70% 1rm jerk.
b. bench press. 4x5. rest as needed.
c. 5x5 weighted pull ups.
d. for time.
15 muscle ups.
21 thrusters 105#/75#.
15 kb swings 70#/53#.
9 muscle ups.
15 thrusters.
12 kb swings.
3 muscle ups.
9 thrusters.
9 kb swings.
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