Friday, Sept 30:
“Open House”
AMRAP 20 mins: Shoulder-to-Overheads, Bar Muscle-ups, and Alternating Pistols
Complete as many rounds as possible in 20 mins of:
3 Shoulder-to-Overheads, 185/125 lbs
5 Bar Muscle-ups
8 Alternating Pistols
Athlete Instructions
Goal: 1:30-2 mins per round (10+ rounds)
Notes
The goal today is to work on a good clean off the floor into a firm punchout overhead for the push jerks. Then we want to see consistent sets on the bar muscle-ups and pistols. For any option we choose today we are looking for consistent movement and limited rest throughout the 20 min AMRAP. We have a lot of time to work today, so the volume will add up.
L2: Complete as many rounds as possible in 20 mins of:
3 Shoulder-to-Overheads, 155/105 lbs
5 Burpee Chest-to-bar Pull-ups
8 Alternating Box Pistols
L1: Complete as many rounds as possible in 20 mins of:
3 Push Press, pick load
5 Burpee Jumping Pull-ups
8 Pistol Step Downs