2/17/12 - FRIDAY

Warm-up:
3 Rounds
30 lb DB Clean & Jerk - 10
Ring Push-up - 10

Skill:
Muscle-up Progressions

Strength:
1-1-1-1-1
Snatch Grip Jerk (behind the head) - hold in top position for 10 seconds
Do a few warm-up sets before starting working sets - start with PVC

Met-Cons:
4 Rounds for Time
135 lb Hang Power Snatch - 6
Ring Dips - 12
DU - 40

Rest 3 min

3 Rounds
HSPU - 10
T2B - 15

Assistance:
JM Press - 2x8-12
OH Extension - 2x8-12
Triceps Push-up - 1xFailure