Weightlifting
1) Snatch Without Hook Grip 50%x3, 55%x2, 60%x2, 65%x1x3
2) Snatch 80%x3, 85%x2, 90%x1x3 (x 2)
Gymnastics
30 Strict Muscle-Ups For Time
Notes
Start in a strong hollow hang with false grip. Maintain hollow throughout full range of motion. Pause briefly at top, turning rings out and emphasizing lockout. Return to the hollow hang maintaining control all the way to the bottom. The rep is counted upon returning to the hollow hang at the bottom, not upon locking out at the top.
Endurance
Row 4x1000m @ 9, rest 1:2
Gymnastics Accessory
Accumulate 100 Hollow Rocks
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