Complete in Order
Strength:
A) FS: Work to 3rm for the day – Then 3×3 at 80% of today’s 3rm
B) 5 supersets
-5 e.arm Dumbell rows
-10 Bent DB fly, hold last rep 5 sec.
Skill:
A) 4 sets
– 10 sec. static arch hold + 4-6 Pullups (go directly from arch to kip of first PU)
Conditioning:
For time:
10 Ring MU
50 Alt. KB Snatches, 53/35#
150 DU’s
50 Hang Power Cleans, 155/105
150 DU’s
50 Alt. KB Snatches, 53/35#
10 Ring MU
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