Monday, July 18, 2016

Weightlifting
Hang snatch complex 
Hang Snatch (power position) + 1 Hang Snatch (knee) + 1 Hang Snatch (3" from floor)
Gymnastics
STRICT  MUSCLE UPS (ME UB Strict MU - rest 5:00 before #2)
Gymnastics
Muscle-ups (4X1/2 of #1 Strict MU + 5 Kipping MU (all UB))
 - rest 2:00

-If you don't have any strict - use bands to assist DEMO VIDEO, and perform 10 for ME UB set - then 5 per set before 5 Kipping.

-If you have 1 or 2 strict, perform ME in 1:00 for #1 - then 1 per set before 5 Kipping.

-If you have more than 2 UB strict, do the work.
Metcon
Metcon (Time)
For time:

50' Dual DB Farmers Carry 100/70#

10 Single-Arm DB Power Snatches (alternating) 100/70#

20 Calories Assault Bike

50' Dual DB Farmers Carry 100/70#

10 Single-Arm DB Power Snatches (alternating) 100/70#

40 GHD Situps

50' Dual DB Farmers Carry 100/70#

10 Single-Arm DB Power Snatches (alternating) 100/70#

60 Wall Balls 20/14#

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