Strenth + Muscle Up, DL, and Lunges

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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 Jeff and was able to get up and over into the dip position. The first time it surprised me so I let go (stupid). The second time I got up and over more but didn’t press up. I am sooooo close. Soon, very soon.

72 thoughts on “Strenth + Muscle Up, DL, and Lunges”

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