10-15 minutes of Muscle Up Progression
Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups/3 Pull ups/6 Rings rows. No bands
Men use 75 lb.
Women use 55 lb.
Mandatory five minute break.
14 Minute AMRAP
4 Squat Cleans 185/125
6 Toes to bar
8 Slam Balls 20/10
10 Pull ups