Thursday, July 2, 2015

Power Snatch ( EMOM for 7:00 – 5 T&G Power  begin at 65% and)
Clean and Jerk (EMOM for 7:00 – 3 T&G Power Clean & Push Jerks@65%)
Front Squat (4X3 + 1 ME UB set @ 90% of 3rm)
Deficit Handstand Push-ups ( 4X1:00 ME Strict 3″ Deficit HSPU – rest 2:00)
Metcon (Time)
9-7-5 of:

Thrusters 185/115#
Muscle-Ups    *3:1 pullups and ring dips
    go as heavy as possible if not RX

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