Muscle-up Monday

Dec 27th, 2015

Category: Competitor

Muscle-up Monday

Josh

Josh

Warm-up
3 Minutes Bike
5 Strict pull-ups
5 Strict T2B
5 High Hang Snatches
3 Minutes Bike
5 Strict pull-ups
5 Strict T2B
5 Mid-Hang Snatches
5 Strict pull-ups
5 Strict T2B
5 Full Snatches

Conditioning/Gymnastics
EMOM10
Odd- 10/8 Calories Bike
Even- 50ft Handstand Walk or best effort

Oly
EMOM16
Odd- 3 Pos Snatch 80-85%
Even- Rest

-Floor, above knee stall, high hang

WOD
3 Rounds
21 Toes to Bar
15 Overhead Squats (155,105)
9 Ring Muscle-ups

Regional- (135,95), 6 Muscle-ups
Open- (115,80), 3 Muscle-ups