Competition Programming 18.11.02 – Legion Strength & Conditioning

Competition Programming 18.11.02

A. 12 minute EMOM
1-4 – 5 Behind the Neck Split Press
5-8 – 4 Jump to Split
9-12 – 3 Behind the Neck Split Jerk
*adjust weight accordingly

B. Strict Muscle Ups – 3×1-3

C. Parallette Strict HSPU – 3×3-5 (choose deficit that allows for required volume)

+

10 minute AMRAP
1 Legless Rope Climbs
10/7 Calorie Assault Bike

+

10 minute AMRAP
25′ Handstand Walk
12/9 Calorie Row

Leave a Reply

Your email address will not be published. Required fields are marked *