EMOM for 10:00-

1 Hang Snatch (from Power Position) + 1 Hang Snatch (from just above knee)
*Begin around 60% of 1RM and add weight each minute to a max complex for the day.

Rx’d -7 min muscle up progression 3 X of each drill in the 3 part progression we use


7:00 ME BANDED STRICT MUSCLE UP OR 10:00 ME Kipping muscle ups. (Do these if you can only do one Kipping muscle ups at a time.)


7:00 ME Strict Muscle up


5 rounds of:

20/15 Calorie Row
50′ Burpee Broad Jump (wall to wall X 2)
50 Double-Unders

Rest 1:00
*try to set up lanes so as to make room for broad jumps. Jump for distance! 

*ADVANCED IS 7 rounds 1:1 rest

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