10am/12 noon/5.30pm/6.30pm only today

Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
OR
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds
Skill

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
Max Effort C2B Pullups (15 rep cap)
Max Effort Burpees

*Rest 1 minute.

Notes: The cap on C2B Pullups is 15 reps. These reps do not have to be unbroken. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

80 Badass Quotes About Training – Chris McCombs