Strength & Power

1a. Muscle Snatch 90 lb x 2 x 3

1b. muscle-ups 3 x 3

2a. 2 position snatch 120 lb x 5 sets

2b. german hang 10-12 seconds x 5 sets

3a. 2 position clean 145 lb x 5 sets

3b. tuck planche (5 seconds on/20 seconds off) x 2 x 5 sets

4a. push jerk + jerk 175 lb x 5 sets

4b. front lever tuck 10-15 seconds x 5 sets

THE BEAR

THE BEAR 45-88-105-115-135 5 Rounds 3 German Hang Pulls 3 Front Pull negative (tuck) 3 Muscle-ups (unbroken)