May 2 2015

Connectivity:
3×8 prone dowel raises then:
40 sec on, 40 sec off x2 tight arch /hollow body on hands

then: 3×6 kipping pullups/butterfly
Warm up for full clean,

A. Clean complex: (FULL /squat clean)  emom 7 min

1 hh (power posi)
+1 pause at knee to full clean
+1 full clean

B. 4 rounds of:

3 Muscle-Ups
5 squat cleans@ 70% top weight today
15 Double-Unders

Rest 1:00

10 min cap
images-3


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