For those not repeating 18.3
A. Power Snatch – 10 minute EMOM x 1.1 @50-60% (pause in the catch position)
B. Front Squat @21X1 Tempo – Every 90-sec 6×2 @70%
+
12′ EMOM
1 – 5 Deadlifts @265/185-lbs + 3-5 k.HSPU
2 – 30-sec Assault Bike @80%
+
3 sets:
8-10 Glute Ham Raises
8-10 Dumbbell Romanion Deadlifts
For those repeating 18.3
Warm Up –
5-10 minutes of light aerobic activity (include some single under here to get the ankles prepped)
+
Dynamic Movement Prep
+
2 Sets:
10 Overhead Squats @31X1 Tempo (empty bar)
20-sec Dip Support
20-sec Bottom Of Ring Dip Hold
20-sec Kip Swing
+
Warm up each movement to your workout weight and standard, start with low reps on the gymnastics and progressively build into them (e.g. Pull-Up > C2B > BMU) – make sure to spend your time doing this, it is not to be rushed
+
5 Sets:
30-sec Assault Bike @85%
30-sec Rest
+
2x
10-20 DU
5 OHS @115/80-lbs
10-20 DU
1-3 Ring Muscle Up
10-20 DU
6-8 Dumbbell Snatch @50/35-lbs
10-20 DU
1-3 Bar Muscle Ups
Rest 2-3 minutes
+
18.3
2 Rounds – Cap 14 min
100 Double Unders
20 Overhead Squats @ 115/80lbs
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 Alt DB Snatch @ 50/35lbs
100 Double Unders
12 Bar Muscle Ups
+
20 minute Assault Bike @50%

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