October 2, 2019

October 2, 2019

dynamic :

every 2:30 for 5 sets perform

300 meter row 


notes : 

- record each round.


Muscle Snatch - 5 min wu + 5 sets, every 1:30 perform 3 reps. 

notes :
- does not have to be tng
- dont worry about heavy weight
- keep it a muscle snatch and have fast turnover to finish


Power Snatch - 2 min wu + 5 sets, every 1:30 perform 3 reps @ 70%

notes :
- do not have to be tng


2 sets :
a new set begins every 5 minutes..

for time :
3 rounds
5/3 chest to bar pull-ups
6 dumbbell stepup + overs 50/35

notes :
- 4 minute time cap.
- rx+ - 3/2 bar muscle ups
- level 2 - 7/5 chin over bar pullups, 35/20 lb db
- level 3 - 5/3 jumping pullups, weight of choice on db

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