Part I: Strict Muscle-Up Practice
A1: 5 x 3 Weighted Ring Pull-Ups w/1" Pause
Part II: 3 x 3 Double Pause Front Squats
5" Pause Rock Bottom, 3" Pause Half Way Up
Part III: "Fire in the Hole"
2 Rounds
Row 20 Cals
20 Barf
20 (Hang Power Cleans 115 or FS 135) YOU CHOOSE
Rest 6 Minutes Between Rounds
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