Warm Up: Skip Rope Dynamic Stretches Buy In: Hang Power Snatch 70% x 3 (95lbs.) 80% x 3 (125lbs.) 90% x Max Reps (125lbs. x 1) W.O.D.: Cash Out: Three rounds for time of: 7 Muscle-ups (2:1 facilitated) 225/155 pound Deadlift, 15 reps Walking Lunge, 30 steps Results: 14:05 minutes Notes: practiced the muscle up with … Continue reading Strenth + Muscle Up, DL, and Lunges