-Muscle Ups are Frustrating, I agree Jay-Z
Gymnastics:
3 Rounds
10 Hip Extensions
ME GHRs
WOD:
12min AMRAP
6 Cleans 135/95#
4 Push Jerks 135/95#
2 Muscle Ups
Weightlifting:
Muscle Snatch + OH Squats + Sotts Press
4 x (2+2+2)
Snatch
75% x 2 x 5
Snatch Pull
85% x 3
90% x 3
95% x 3
Snatch Grip Deadlift
3RM for Day
then
80% x ME
Barbell Lunges
3 x 20reps
Abs
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