160613

WOD 160613:

BBG

EMOM for 10:00-

1 Hang Snatch (from Power Position) + 1 Hang Snatch (from just above knee)

*Begin around 60% of 1RM and add weight each minute to a max

Skill

10:00 Strict Muscle-Ups

-If you don’t have these – use bands to assist, but make sure they are not “easy”.

-If you have ONE Regional caliber Strict MU, but cannot perform more than one without dropping, accumulate as many as possible in 10:00.

-If you have 2 or more UB, wear a vest which makes for “difficult” reps, and accumulate as many as possible in 10:00.

Conditioning

4 rounds of:

9 Deadlifts 135/95#
100′ Shuttle Run (25′ down/25′ back)
7 Hang Power Cleans 135/95#
100′ Shuttle Run (25′ down/25′ back)
5 Shoulder to Overhead 135/95#

Rest 2:00 after each round.

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