09.13.13

Fitness
A. snatch X 2 X 4; rest 2:00
B1. back squat X 3 X 3; rest 30 seconds
B2. AMRAP ring rows @ 1030 X 3; rest 2:00

Performance
A. clean and jerk X 3 X 3; rest 2:00
B1.split squat X 3 each side X 3; rest 30 seconds
B2. 2-3 muscle ups X 3; rest 90 seconds
C. 2-3 muscle-ups X 2; rest 90 seconds

*Use benches for foot on split squat.
**Use kettlebells in farmer’s carry position on split squats.
***Use as little kip as possible on mus.
Remember, all c&js are to be dropped.