2
Feb
2.3.15
Warm-up
500m Row or 400m Run
Then
3 Rounds
5 YTW
5 Lat Pullups
10 Arm Circles
5 Kip Swings
Mobility
Lats
Strength/Skill
Muscle Up work
Practice “Toe Nail Transition”
7×1 Muscle Up Negative (Preform with as much control as possible, lower to rings place toes on ground transition through and to kneeling)
*If time available, then perform 6×3 Ring Pull-ups
Muscle Ups then perform the following
3 Rounds:
60 DU
10 Muscle-Ups
METCON
8 R.F.T.
6 Power Snatch (115/75)
6 Burpees
6 Ring Dips