Tuesday 2/12/19

Warm up 1: (before bar MU practice)
Row 400m (moderate pace)
Hollow body to superman (Log rolls, coach instructed)
2 x 5 Scapular pull ups
2 x 5 Beat swings

Skill: Bar MU practice, 10 min

Warm up 2: 2 Rounds of empty bar DT
12 DL
9 Hang cleans
6 Push jerks

WOD: 3 Rounds for time, 12 min cap
3 Bar muscle ups
6 C2B Pull ups
9 Pull ups
9 Deadlifts (155/105)
6 Hang power cleans (155/105)
3 Push Jerks (155/105)

Optional  strength accessory: Snatch grip DL / Strict Ring Dip
4 x 6 AHAP