Wednesday: Sn (complex) + Upper Gym EMOM + IGT
A) P Sn + Sq Sn, 2.1, every 2 mins - work to a tough set.
*if athletes are proficient enough to do this TNG, have them do so, otherwise drop each rep and reset.
B) 10 Min Muscle Up Practice (BMU & RMU)
C) 20 Min @ 75% Effort:
1st 10 Min: Row @ 75% Effort, get off @ min 2, 4, 6, 8, 10 and complete 5 Unbroken Kipping HSPU (if good @ HSPU, use deficit)
2nd 10 Min: AB/Shuttle Run @ 75% Effort, get off @ min 12, 14, 16, 18, 20 and complete 5-10 Unbroken T2B (depending on ability)
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