Friday, March 13

Prep day:
500m Row, 20 Cal AD, 250m Ski @ 85%

5 x 2 - Power Snatch + OHS @ ~60%

3 rounds of:
2 squat Cleans (155/105)
3 FS
4 Burpees over the Bar
4 MU
25 WB
50 DU
(If your sets are going to be less than this, practice those. However you should not go above these reps for prep purposes)
Rest 2 minutes between rounds

There are 3 ways to do this w/o:

1. The Good at MU/ weaker at WB/Engine crew: Your goal is to break the WB and DU intentionally, but minimal rest time - think 10s with 5second breaks on WB and 25s with 5s breaks on DUs. MU need to be quick assuming this is a strength.

2. The Good at WB/ Bad at MU group: You will likely get so much rest on the MU you should be thinking unbroken or 1 break at most on the WB and going big on the DU. Take your time and break the muscle ups early. When it looks like you're on your last round (>9mins) start to push the MU again. 3/2/2 or singles are fine so long as you don't hit failure.

3. The "I shouldve done more DU/MU" group: do your best, make one attempt at RX, then do it scaled and spend time working your ring dips, transitions or double unders.  Start your 2016 transformation now and realize this exact same type of workout will come out next year, and every year. This was no surprise.