WU: (7:00)
BMU Prep
3 sets
10 snap to hollows (holding a PVC, :02 hold)
10 snap to Supermans (Holding a PVC, :02 hold)
10 Kips on bar (pull to hollow / pull to arch)
10 Kip with straight-arm pull downs
1-3 Bar muscle ups//C2B
WU2: (3:00)
3 High Hang Power Clean (hips)
3 Hang Power Cleans (1" above knees
3 Power Cleans
:10 Hold Receiving Position
x 2
A. Strength/Barbell Technique: 3 Position Clean (14 minutes)
1 x @45%
1 x @55%
1 x @65%
3 x 1 @75%
B. Conditioning:
For time:
12-9-6
Front Squats (185/125)
BMU (x2 C2B)
Time Cap: 11 minutes
Extra Credit: Vanity
Barbell Curls and Skull Crushers.
3 x ME with a weight that allows for between 10 and 20 reps. Alternate back and forth between movements.
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