1/4/2016

3
Jan

1/4/2016

Gymnastics, weightlifting, and monostructural activity. These are the three main categories that we consider while programming workouts. Today we take one from each category for a longer AMRAP. Scale muscle-ups to a 2:1 or 3:1 ratio of pull-ups/dips depending on proficiency. Some may also want to do jumping muscle-ups. Clean and jerks can be power or squat, but they should be heavy. Most people should do 20 double unders since this is an AMRAP, but possible scaling can include less reps or for true beginners, 60 single unders.

AMRAP in 25 minutes:
1 muscle-up
1 clean and jerk, 225/155#
20 double unders