Warm-up  Even Minutes +3 Chest to bar Pull-ups Odd Minutes +3 burpees Strength HBBS 8x4 @ 80% +20# Weightlifting 7' EMOTM 1 Snatch + 1 Snatch Balance Metabolic Conditioning 15' Alternating minutes 8 HSPU 10 Toes to bar 12 Ring Dips

Jamie Marcus First Muscle-ups! Recovery

I know many of you have been worried about your progress, don't fret, you are making fantastically fast improvements. Check out this clip of Lindsey Valenzuela, and consider that its taken her 4 years to accomplish what she has.     Warm-up Even minutes

Warm-up Even Minutes +3 Box Jumps Odd Minutes +4 ft. HS Walk Weightlifting M.E. 2 Hang Snatch Strength 4 x M.E. C2B Pull-ups 4 x 10 RDL Metabolic Conditioning 9' AMRAP 25 Burpees (open standard) 25 KB Swings (24/16)

Warm-up Even Minutes: +4 Wall-Balls Odd Minutes: +3 Push-ups Weightlifting M.E. Snatch M.E. Clean and Jerk Strength 6x6 @70% +20# Conditioning For Time: 100 Toes to Bar 400M Run for every drop from the bar

Recovery

Strength HBBS 10x3 @85% +10# Weightlifting 7' EMOTM - 2 Hang cleans + 1 Jerk Metabolic Conditioning 5RFT 20 Burpees 30 KB Swings (24/16) 40 Double-unders

Warm-up Even Minutes: +3 Toes to Bar Odd Minutes: + 3 Burpees Strength HBBS 8x4 @ 80% +10# Weightlifting Every 30" for 7': 2 Hang Snatches (below knee) Conditioning 10-9-8-7-6-5-4-3-2-1 Power Clean and Jerk (135/95) Chest to Bar Pull-ups

Recovery