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Tuesday 09.01.15

Alternate the DL & Push-ups, then the chin-ups & mu transitions.


4 x 4 @ 70%


4 x max until sticking point

*meaning, don't go until you completely fail!

Strict Chin-ups:

4 x 5 (add load if possible)

Muscle up transitions:

4 x 5 (ask your coach for the proper progression at your level)

Metcon: 7 minute amrap

5 hang power snatch (115/75)

10 pistols

5 bar muscle ups/ scale: c2b pullups/ring rows

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