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November 22nd, 2016


Skill: Muscle-up's/kipping

Conditioning:

3 Rounds

50 Squats

7 Ring muscle-ups

10 Hang cleans (135/95)


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Strength: 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