Complete the following task in under 6 min…, 80 Burpees Then…, Clean Warm-up in 5 min Clean Deadlift x 5 Clean High Pull x 5 Muscle Clean x 5 Strict Press x 5 Front Squat x 5 With a 10 min running clock work quickly towards a heavy single of the following complex: Low Hang (Blw Kn) Pwr Clean + Hang (Abv Kn) Pwr Clean – 5 sets (2 Low Hang +1 Hang) Then…, Gymnasty Element: EMOM for 10 min: ODD: Group A) Freestanding Handstand Hold :20 sec ODD: Group B) Handstand Hold Against the Wall :30 sec EVEN: Group A) 4 Mu or 6/8 Bar Mu or 10 BFPu or 2 Rope Climbs EVEN: Group B) 6/8 x Kipping Pull-ups or 3 Skin the Cat or 1 Rope Climb Then…, Week Three of Eight Cycle Back Squats – 5 x 3 M: 335# M: 275# M: 205# M: 145-185# F: 225# F: 200# F: 170# F: 135-155# Sam Briggs, 30 muscle-ups in 3:03
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