A. Weakness Work/Progression Training: **Athlete makes 2 choices based on greatest weakness and alternates choices on even and odd minutes: Alternating EMOM for 14 minutes: (choose 2) 1-2 rope climbs w/feet or legless 8 pistols 2-4 squat clean at 50-75% of 1 RM 2-4 squat snatch at 50-75% of 1 RM 2-5 muscle-ups 3-5 ring dips 3-5 pull-ups 3-10 handstand push-ups 10-50 ft. handstand walk 30-40 double unders or 10-15 attempts B. 3 rounds for time of: 50 double unders 7 squat snatch or 7 squat clean run 200m or 50ft handstand walk 14 wallballs 20/14 10/9′ or 14 pistols, alternating Score = time plus movements performed and load used Check out Mason Dixon’s menu for next week. June 27 To place an order, click here!
