Weakness Work/Progression/StrengthTraining

*Athlete makes 3 choices based on greatest weaknesses, with a rest/adjustment on 4th min

Alternating EMOM for 28 minutes

1-2 Rope Climb w/feet or Legless
8 Pistols (4 each leg)
2-4 Squat/Power Clean at 50-75% of 1 RM

2-4 Squat/Power Snatch at 50-75% of 1 RM

2-5 Muscle-ups (bar or ring)
3-5 Ring Dips (strict or kipping)
3-5 Pull-ups (strict or kipping)
3-10 Handstand Push-Ups deficit, parallette, strict, kip
10-50ft Handstand Walk
30-40 Double unders or 10-15 attempts
ODD Lifts/Odd Objects

i.e. 1st min = 2 MU progressions – 2nd min = 4 HSPU – 3rd min = 6 Pistols 4th min = Rest