Warm-up/Skill
6 x 3 Skin the cat
Click Here to see "skin the cat"
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Muscle up progression
Muscle-up Progression part 1.
Muscle-up Progression part 2.
Muscle-up Progression part 3.
Muscle-up Progression part 4.
Strength
Snatch- find a heavy single
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Clean & Jerk- find a heavy single
WOD
For total reps;
2 Min- ME (max effort) double unders
3 Min- ME ground to overhead (anyway, i.e. snatch, squat snatch, clean & jerk)
2 Min- ME pull-ups
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