141222 – Leighton MUp

I absolutely LOVE seeing a new person getting their first muscle up.  Great job Leighton!!!  3,2,1,GO!

Outlaw

BBG

1) 5X1@80% Snatch from blocks (just above knee) – rest as needed

2) 5X1@80% Clean from blocks (just above knee) + Jerk – rest as needed

BB Cycling

3X5 UB Snatches (full squat – from the floor) @ 65% (of max Snatch) – rest 90 sec.

Strength

4X3@80% (of 3rm) Front Squats – rest 2:00

Conditioning

3 rounds for time of:

9x Power Cleans 185/125#
21x Ring Dips (off the Hi-Rings if you have at least 5x UB MUp)

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