Saturday:
A. Skill warm up:
5 semi pronated pull ups
5 dips
50 unbroken dubs
3 rounds. Mobilize in between
B. Muscle ups:
Every :90: 4/2/3/2/2
C. 600m forward
200m backward
200m forward
Tabata GHD for 50
30 sdhp (93)
9:25
D. Snatch: 132
E. ME hs walk in 3:00
140′
F. Muscle ups with Jay Grimes