Wed, 04102013

A. Skill: Muscle Up Work – Rings / Bar
*use # if the MU is not an issue + DB Snatch Practice. Get comfortable with the movement – 10 min

B. L Sit Holds – accumulate 1 min from rig, 1 min on Pbars, 1 min with 1 more variation ; ie: floor, rings, change grip etc
C. HS Walk Practice – 5 min

D. AMRAP 5 – Thrusters
95/63 x12
135/93 x12
165/108×12
195/123 x12
Etc

Rest 5

5 min To establish 1RM Thruster at this Point

E. EMOM: x 20
Odd: Pistols x 8-12
Even: C2B 6-8

F. Recovery Row – 7 min at 2:10/2:20 Pace

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