IMG_3617CFE:

MOB

DYNWU

(SI)

2 by 400m. 30s Rest

4 by 600m. 1M Rest

1 by 800m. 

 

 

 

 

CF:

MOB

DYN Barbell Movement Integrity WU

 

A. Push Jerk

Work Up to a 3RM

 

B.  Strict Pull-up Work or Strict Muscle Up Work

5 by 8. Utilize Bands and Low Bar as Progression 

If you can string more than 5 Strict Pull-ups together work Strict Mup Progressions w/Coach

 

C. 4 RFT:

400m Run

15 Russian KBS (53/35)

15 KB SDHP (53/35)

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