5-08-13

Warmup

4 rounds

5 snatch grip Dead lifts

10 box jumps

10 jumping lunges

 

Strength

3 Position Snatch 1-1-1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

Position #1 is the low-hang – approximately 2″ from the floor.

Position #2 is the traditional hang (just above the knee)

Position #3 is the hi-hang (mid-way down the thigh.

*All sets should be done without dropping the bar.

Overhead Squat

5x3

*Use the same weight for each set. Rest as needed between sets.

Muscle-ups

3 Attempts at a max unbroken set of muscle-up

or

Rope Climb work 


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