June 27th, 2016
Strength: 5 Sets of Max Effort Ring Dips w/ 2 Second Pause in Bottom
Conditioning:
4 Rounds
Run 400m
5 Burpee Muscle-ups*
*Scale= Burpee pull-ups
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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