Friday is here!

General Warmup
550 meter run
500 meter row
4 x 20 pullovers

Mobility Session/Team Stretch
Coaches choice

Workout Specific Warmup
5 x 3 of power snatch, up to 185 lbs (125 lbs)
pullup warmup after each set

Workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
pullups, C2B
pushups
situps
150 meter run

Weightlifting
Clean 10-8-6

Competitors Track
Muscle Up Volume – X number of reps on the minute for 10 minutes OR work on your muscle ups

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