Tuesday, June 23, 2015

3 Position Clean (5×1@70%)
3 Position Clean + 1 Jerk @ each position (2 reps from each position – power position, hang, floor)
Ring Dips (4X8 Ring Dips – rest 90 sec.)
JERK (4X3 Jerk Grip BTN Push Press+2Jerk Grip OHS @ 80%)
split, push, etc
Metcon (Time)
9-7-5 of:

Cleans (full) 185/205/225# – 125/135/155# (ascending weight each round)
Muscle-Ups /  3pullups & 3ring dips = 1MU

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