10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock
21-18-15-12-9-6-3 Shoulder-to-Overhead (95/65 Max)
63-54-45-36-27-18-9 Double Under
Split Jerk 5x3
Add 5-10lbs to last week's top weight. If you were not present for that workout, perform that instead.