July 13, 2019 – Strength and Conditioning

A. For Time: Front Squats and Muscle-Ups

In teams of 2:

For Time:
100 Front Squats @ 43/30 kg
6 Muscle-Ups
80 Front Squats @ 43/30 kg
12 Muscle-Ups
60 Front Squats @ 43/30 kg
18 Muscle-Ups
30 Front Squats @ 43/30 kg
24 Muscle-Ups

MU > Burpee Pull-ups same reps/ per Athlete

B. 3 Rounds For Time of Running, Toes to Bars, and Alternating One-Arm Dumbbell Snatches

3 Rounds for Time:
Run 400 meters
12 Toes to Bars
30 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
Time Cap: 16 minutes

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