Time for some Muscle Ups
1000M row
10/6/8/4 MU
500M run
10/6/8/4 MU
40 Burpees
10/6/8/4 MU
"Oly program"
A: Snatch pull 5x3 @85%
B: 1 Power Snatch + 2 Hang Full Snatch MAX
C: 6x4 Push Jerk @ 65%
D: Front Squat 5x6 @70%
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.