Pull up Tech, an EMOM & fast reps
A. Muscle-up / C2B / pull-up development
B. 10 min EMOM 1-5 reps of Muscle-ups / C2B / pull-ups
filler: OH KB Swings (10 – 15 reps UB)
C: every 90 seconds for 12 minutes
8 deadlifts + 6 hang power cleans + 4 push jerks @ 60/40kg
FF weights: 40/25kg
Coaches notes: For C – pick a weight that you can do with speed. If you don’t get any rest, the weight is too heavy.