Hydra Movement: Strength is just the beginning!
Clean and Jerk (from knees, use blocks) 5 x 3
Rep 1 - Clean
Rep 2 - Clean & (Jerk x 2)
Rep 3 - Clean and Jerk
AMRAP - 10min
Work 10-15s sets each. Rest 90s after every set
AMRAP - 15 min
Muscle Ups x 2-3 reps
Muscle Ups > Wt. Pull Ups > 2-3 finger assist OAC > Strict Pull Ups with Eccentric Descent (5s, 3s passive hang) > Eccentric Strict Pull Ups (5s, 3s Passive Hang) > Ring Row Muscle Ups > Eccentric Ring Rows (5s, 3s Passive)
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Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.