A. Hang Power Snatch + OH Squat: 5 x 1+2, rest 2 min. 80% effort.
Keep speed quick and technique good over load!
B. Back Squat: 5 x 2 @ 50% 1RM, 10X0 tempo. One set every minute.
10 Pullup+Toes to bar (1 pullup +1 T2B= 1 rep)
15 Clap Pushups
Pick the toughest 2 variants for you, then perform a 30 sec hold on each side followed by 5L/5R dynamic switches. Repeat for the second variation.
Kneeling lunge to 90/90 hip to pigeon; once L once R
Eric completes his summer 2010 goals by completing the King Kong workout. Pretty amazing Eric and it was fun watching it happen! King Kong is 3 Rounds, 1 Deadlift at 455, 2 Muscle Ups, 3 Squat Cleans 250, 4 Handstand pushups. Eric, I hope you don’t mind, I took a few editing liberties to explain the benefits of this workout 🙂