Warm up
Samson stretch
Caterpillar
Burpee long jumps
Duck walk
Side lunges
Forearm stretches
56 double unders
Three rounds for time of:
50 Squats
7 Bar muscle-ups
10 Hang power snatch (135/95)
Scale weight for snatch
Muscle up scale:
A.) use box and kip then jump to muscle up
B.) scale from the ground muscle up with rings
2 minutes both sides
Hip mobility
Forearms mobility
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