Row 1K using Tabata intervals, 1 min. moderate tempo, 30 sec. intense tempo.
Muscle Up work 15 min.
*use this time to continue to improve the weak points of your MU; kipping swing in the false grip, holding the false grip, transition from pull to dip using the band, dipping/ kipping dip, etc.”
break 2 min. between sets
-Power Snatch up to 1RM, 4-5 work sets
-Power Snatch 2RM, 3-4 work sets
-Power Clean from blocks above the knee, 3RM, 4-5 work sets
-Clean Pulls from blocks above the knee, 5RM, 4-5 work sets
10 min. AMRAP of:
-25 Double Unders
-10 KB Snatch (5/Arm) 24kg
-10 Pull Ups