April 21st, 2016
Skil: Muscle-up progressions
Very clever formatting in todays metcon, written by Justin!
"Just in 15"
Jump Rope x 40
bUrpees x 30
Squat Clean x 20 (@ 75% bodyweight)
Toes-to-Bar x10
-(AMRAP IN 15 minutes-
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See AllStrength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round
Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST