April 30, 2014 admin


1. 12mins: Heavy Hi-Hang Squat Snatch

Rest 3mins

2. EMOMx5: 3 Hi-Hang Squat Snatch @ 65%

3. For Time (7min Cap):

Wall Balls
Pull Ups

Competitor’s Program

1. C&J: 7 Attempts @ 85%

2. In :90 do:

20 DB Thrusters 25#
10 Box Jump Overs 20″
ME Double Unders

Rest :90, x5

Notes:  Work at 85-90%, goal is to have similar output each set.

3. 10mins:  Muscle Up Tech Work

Notes:  Spend 8mins working on the progressions THIS VIDEO.  Then make one attempt at ME UB Muscle Ups.


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