Friday –
A; 3 Sets for skill
A1. Strict Pull Up; AMRAP [or sub to ring row]
A2. Hollow Rock x15
A3. Muscle Up transition work x5-7
B. Snatch;
One rep every 90 sec for 12 min
50, 60, 70, 80, 85% across for quality.
C. "Amanda"
9-7-5 reps for time;
Muscle Up
Snatch 135/95#
or;
15-12-9,
Squat Snatch 95#/65#
CtB or Chin Over Bar Pull Ups
+Burpees or Dips