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)
*try to set up lanes so as to make room for broad jumps. Jump for distance!
*ADVANCED IS 7 rounds 1:1 rest