Friday, January 11th, 2013

Strength: Back Squats EMOM for 7 minutes 3 Squats at 70 – 75% max weight

Five rounds for time of:
3 Bar Muscle ups
9 Power Snatch (115/80)
15 Deadlifts (115/80)

**sub 9 chest to bar pull-ups if unable to do bar muscle ups
competitors (135/95)

Cool Down:
Tabata: 4 Rounds
Push-ups
Squats
Situps