3.20.13 "Alice Bliss"


Behind the Neck Split jerk - 1x5@50%, 3x5@60%

Muscle Ups/Muscle Up Progressions - 3x8

Strict Press - 1x5@40%, 3x5@45%

sets x reps

If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.

-Coach Casey


2 RFT of:

2 person partner

30 sec. Cumulative HS hold each... Partner assist is fine, Scale to wall walk x 2. 1 person works at a time.

21-15- 9

Ab wheel

Ring dips

-the doll