121119 ~ Muscle Ups And Row!

121119 ~ Muscle Ups And Row!

Buy In: 4x8 GH Raise

Strength:

7x2 Hang Snatch.  Heavy but fast. Rest 60 sec.

4x3 Snatch High Pulls. Heavy, Rest 60 sec.

4x3 Drop Snatch Med/Heavy and fast Rest 60 sec.


Conditioning:

5 Muscle Ups

Row 100m

4 Muscle Ups

Row 200m

3 Muscle Ups

Row 300m

2 Muscle Ups

Row 400m

1 Muscle Up

Row 500m

Cash Out: 4x3 Barbell Turkish Get Ups. Heaviest Possible, 3 each arm.  Rest 60 sec.

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