Medium; Jan. 23-29, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Front Squat Hold

10 Sec. Overhead Hold

5 Thrusters (75/55)

15 Double Unders

Medium Conditioning

5 Rounds

21 Thrusters (75/55)

21 Double Unders

Accessory/Cool Down

15 Min EMOM

Min 1, 4, 7, 10, 13: 3-5 Reps in Strict Muscle-up Progression

Min 2, 5, 8, 11, 14: 15 Sec. in Bridge Progression

Min 3, 6, 9, 12, 15: 3 Snatch Balances @ 60% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching