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

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Thursday, Sept 29