12 Jun 18

Band Work 
Complete 2 Rnds of the following:

10 Hands low, palms forward, reverse pulls
10 Hands at shoulder level, palms forward, reverse pulls
10 Hands overhead, palms forward, reverse pulls
10 X-pulls, hands finish with palms facing forward
10 Rotator pulls

Bar Muscle-ups (10-15 Mins of BMU Transitions and Practice)
Metcon (Time)
“Bar Brawl”
For time:

3 rounds of:
5 bar muscle-ups
5 snatches

Then, 3 rounds of:
15 deadlifts
30 squats

Then, 3 rounds of:
5 bar muscle-ups
5 cleans

Men: 155 lb.
Women: 105 lb.

L2- 1-3 Bar Muscle Ups
(135,95)

L1- 10 Strict Pullups
(95,65)

Extra Credit
Metcon (AMRAP – Reps)
4 Rounds
Giant sets
10 Ring Rows
10 DB or BB Pullovers, lying supine on bench.
10-20 Weighted Hip Extensions
Power Snatch (Every 2 minutes for 7 sets)
3 Pausing Power Snatch
–Pause just below the knee for 3 full seconds
–Reset each rep and do not TnG

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