Strings of Ham 09.09.2015

ALL: Metcon (No Measure)
Jog 800m, then 4 Sets:
Crawl 10 Steps, Forward
Crawl 10 Steps, Backward
10 Hollow Rocks
10 Pushups

ALL: Metcon (AMRAP – Reps)
EMOM 10, alternating:
a) 1-3 Strict Muscle-Ups
b) 4-6 Strict Toes-to-Bar

Muscle-Up: Aim to control the rep in both directions if possible. Fewer reps with better form is better than more reps with worse form.
Toes-to-Bar: Controlled in both directions. The rep is counted once the athlete returns to a hollow hang, not when they make contact with the pullup bar. Substitute strict hanging leg raises with the same standard if strict TTB cannot be completed.

EXTRA: Metcon (AMRAP – Reps)
10 Minutes Volume Accumulation:
5 Strict Pullups
5 V-Ups
10 Tuck-Ups
15 Hollow Rocks

Volume accumulation is NOT an AMRAP. Move at steady, controlled pace focusing on quality movement. This is strength work, not conditioning.
Pullups: Maintain perfect hollow and control the repetition in both directions. The rep is counted upon returning to the hollow hang, not when the chin clears the bar.

ALL: Metcon (AMRAP – Reps)
4 Rounds for Total Reps:
1:00 Deadlifts, 155#/105#
1:00 Bar Facing Burpees
1:00 Rest

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