Monday 11/21/2016

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



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