4 x 4 @ 80%
3-4 Muscle Ups
Weight total wall ball shot
*Rest as much time as needed before starting
*Goal is to see how much weight you can move with a med ball.
*Athlete picks med ball weight
*You can rest but it must be in the bottom of your squat, ball cannot touch wall.
Example: 20 wall ball shots @ 20# = 400#s moved.
1 C2B + 1 Ring Dips = 1 Muscle Up
1 Pull Up + 1 Dip = 1 Muscle Up