150630 ~ 1, 2,400m!

Accessory Strength:

EMOM x 5 min

Snatch Grip RDL

2 @ 50%/60%/70%

2x2 @ 75%

then..

EMOM x 3 min

Bent Over Row

5 @ 90% of 5RM

then....

Skill:

30 Muscle Ups For Time (or Banded MU Progressions)

(5 min Cap)

Conditioning:

Complete 3 Rounds for Time

10 KB Snatch (50/35#)

100m Run (Back Door to Curb & Back)

10 KB Snatch

200m Run (Out Back Door/In Front Door)

10 KB Snatch

400m Run (1 Lap around building)

Cash Out:

3 x 12 DB TYI's **Heaviest Possible**

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