FRIDAY WORKOUT

Skills and weights!   WORKOUT: 15 SQUAT Cleans (60-65%)(83/135#) 12 Burpee Box Jump OVERS (20/24″) 9 Bar Muscle Ups REST 3-4 MINUTES 12 SQUAT Cleans (70-75%)(103/185#) 10 Burpee Box Jump OVERS (20/24″) 7 Bar Muscle Ups REST 2-3 MINUTES 9 SQUAT Cleans (75-80%)(123/225#) 8 Burpee Box Jump OVERS (20/24″) 5

SUNDAY WORKOUT (FIT)

Kettlebells!   SKILL: 10 minutes KB/DB Snatches up to a heavy load…   WORKOUT: 12 RUSSIAN KB Swings (53#/70#) 6 Alternating KB Snatches (53#/70#) 3 Bar Muscle Ups (Sub: Ring/Bar Dips) * 2:00 AMRAP * REST 2:00 (PARTNER WILL GO)   5 total rounds (20:00 total) for max total reps

FRIDAY WORKOUT

16.3 Practice…   SKILL: 3-5 Jumping Bar Muscle Ups * Start at an easy height and work on proper body positioning and transition over the bar, working to a lower box as you go… * 5-10 minutes   SKILL: 1-3 Banded Bar Muscle Ups * Start with a thinker band