500 X 2
A. Complex: Snatch Grip Push Jerk + 2-3 OHS; build to max
B. Weighted Pushups 5 x 10
C. Bent over barbell row 8-10 reps X 4 sets – heavy
A. Front SqT – 4RM @30X0 + climb to 3-5 heavy singles for the day
B. 10 ub muscle ups + 500m Row AFAP; rest 9-12 minutes based on getting the UB sets. *set this accordingly for levels X 3 sets.
C. Assistance Recovery work