Function: KB Snatch or Clean A.) 12 min. EMOM 3r/3L – focus on movement  B.) 10 min AMRAP 10 Shuttle burpees 10 DB Snatch (55/40) Perform/RX/Compete: Snatch A.) 12 min. EMOM Pause Pos 2 + Pos 1 + Full Sn. – focus on movement B.) 10 min AMRAP 10 Shuttle burpees 10 DB Snatch (55/40)(70/50)...Read More

Function et all: A.) Muscle Up Progressions False Grip RR – 6×10 Compete: MU – 4×2-5 (no fails) Function: B.) 12-9-6 Dbl KB Power swing (1.5/1) C2B Dips *sub 3-2-1 muscle ups for C2B and dips if they have muscle ups* Perform/RX: B.) 12-9-6 Power Clean (185/115) C2B Dips *sub 3-2-1 muscle ups for C2B and...Read More