‼️ Open Prep ‼️
by Pierre Macon (Piratesprogram)
Metcon: « LYLA » 🔥
10-9-8-7-6-5-4-3-2-1 reps for Time:
Ring muscle ups
Bodyweight Clean & Jerks
This workout contains a high Volume of two difficult exercises. If you can perform some muscle ups but not all 55 reps,eliminate the early rounds to reduce the totals of reps.
Int:
7-6-5-4-3-2-1 reps for Time
Ring muscle ups
Body weight Clean & Jerks
Sc:
7-6-5-4-3-2-1 reps for Time:
Chest to bar
60% of your 1Rm clean & jerks
◾️Orientation: muscle overload
▫️Time domain: Medium
◾️Pace: sustainable
