Elite Sweat Angel

Elite Sweat Angel

Fitness:

A.) Strict Pull-ups – 5×3

Pull-up progressions – Kipping pull-up progressions – 10 min

B.) 4 Rounds

200 M Run

8 sandbag or goblet squats

8 Pull-ups

Rest 1 Min

Performance:

A.) Strict Pull-ups – 5×3

Pull-up progressions – Kipping pull-up progressions – 10 min

B.) 4 Rounds

200 M Run

8 Thrusters 95/65

8 Pull-ups

Rest 1 Min

Competitor:

A.) Strict C2B – 5×3

Muscle up practice or progressions –10 min

Work on stringing reps together, jumping to higher rings to start, etc.

B.) 4 Rounds

200 M Run

8 Thrusters 135/95

4 MU or 8 C2B + 8 dips

Rest 1 Min

C.) Before class if possible or after 

6×3 Front squat with 3 sec pause on 1st rep

Add a little weight each of the first 4 sets until close to a max then decrease slightly for 5 and 6