Ecc DL+Clean, Split Press, FS + For Time: MUs + GHDs

Dec 5

A.    EMOM 10 MIN

Eccentric Deadlift + Clean (31X1)    x1 begin at or slightly above 70% 1 RM where you feel confident maintaining or going up in weight as the EMOM continutes the weights do not hit the floor, you stop just before the floor **INCLUDE VIDEO

110, 110, 115, 117.5 (uneven bar opps), 120, 125, 125, 125, 130, 130 (video)

130, last set

B1.    Split Press (2011)            4x 8-10 (Alternating Legs) add load as able, and as long as the back knee isn’t extending as you press

55x10 (both legs in front), 60x10 (both legs in front

B2.    Front Squat                4x8 (deload squat) focus on speed, weight should

be lighter

95# across

C.    Muscle ups

    GHD Sit ups

5-4-3-2-1

5-10-15-20-25

6:11

5 MUs UB, 4s were 2+2, 3s - 2+1, 2s-2, 1 fail - then make

GHDs stopped a few times for a brief pause on round 20 and 25