Wednesday (2016JUN08)

Strength:

Supinated Barbell Rows (5×5)

WOD:

20xEMOM (Alternating):

Even: 3x Muscle Ups (MOD: 12x Pull Ups)

Odd: 12/9 Cal. Row

Weightlifting:

1RM High Bar Back Squat: 5s Pause w/belt

HBBS@80% (1×3) No Pause

Snatch from Blocks (Bar@Knees)@70%+ (8×1)EMOM: Heavy & Building. No Misses.

Clean from Blocks (Bar@Knees)@70%+ (8×1)EMOM: Heavy & Building. No Misses.

Clean Deadlift: 3s Pause @ 2in off Ground@70%+ (8×1)EMOM: Heavy & Building. No Misses.

3RM Push Press

PP@90% (2×3)

Upper Muscular Imbalance: CTB Pull Ups (3xSubMax)

Upper Muscular Imbalance: Dips (3×8 or SubMax)

Upper Muscular Imbalance: KB High Pulls (3×8)