TUESDAY

12 min EMOM

1. 8-10 alt pistols

2. 1-5 muscle ups or assisted muscle ups

3. Rest

Pistols should be at a new progression, be mindful of volume with 4 rounds.

Muscle up work can be rings or bar and should see those looking to get a MU work to a new limit. Box work moving to single leg jumps or even assisted MU if you have a spotter you trust.

“Gretel”

10 Rounds for time of:

3 Clean & Jerks 61kg/43kg

3 Burpees over the bar

Active:

50/35kg

Lifestyle:

40/30kg

10 min cap

Gretel is a super fun and super quick workout, the low reps allow for fast round cycling, especially if you are smooth on the clean and jerks. It can be tempting to go fast by rushing but that is when you will typically lose good form or balance and be less efficient, so remember that slow and smooth and smooth is fast. Go out hot and do a round every 15-20 seconds.