December 5th, 2016
Skill: 4 Rounds NFT
4 Turkish get-ups (AHAP)
2 Strict muscle-ups*
*Scaled= 4 strict chest-to-bar pull-ups + 4 strict ring dips
Strength: Power clean: 5RM TNG
Assistance: Prone press
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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