Saturday 211017

Extra Work Saturday!


Snatch from Blocks or Hang (Below Knee)

2-2-2, 3x2


Clean and Jerk from Blocks or Hang (Below Knee)

2-2-2, 3x2


Back Squat

5-5-5, then accumulate 15 paused reps at -15%


Bar Muscle-Up Development

12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Bar Muscle-Up + Negative (aim for 0:10 per negative)
2) Strict Bar Muscle-Up
3) Bar Muscle-Up Negative
4) Strict Chest-to-Bar Pullup
5) Strict Pullup
6) Pullup Negative (pronated grip)
7) Piked Assisted Pullup (pronated grip)