May We Muscleup

Workout of the Day:
A1. Muscle Up 4×1-3 Reps (or Strict Pull Ups or Dips)
A2. CGBP 4×6-8 Reps
B. 30-20-10
Ball Slam
“KB Step Up @20\” (KBs in Rack Position)
Competition:
Technique Primer: Muscle Snatch+ BnK SnGr Split Jerk 3 x (3+3)
A. Snatch:
1. 6×2 Hi-Hang Snatch (Full Squat)
2. 3×6 Bnk Snatch Grip Press (Don’t move head, elbows down, shoulders set)
3. 3×5 Snatch Grip Deadlift (Maintain back position throughout lift)
B. Conditioning:
1. 3 Timed Rounds
20 KBS
20 Burpees
3min walk recovery, decreasing times each round.
2. 3×30 Cal AD, (Men @<1:38) (Ladies @<1:55) Rest 2-3 Minutes Btw Efforts
 

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