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Warm-up Drills
I. Run 800m
II. Mobility

Impact/Focus: Muscle-ups
I. 12-24 x Deadhang (or DH w/weight vest) 2+ Rep sets of static hold >+:01 to start each repetition.
II. 7-15 x Muscle-ups (freestyle or scaled)
III. 5 sets of 5-4-3-2-1 reps each for Pull-ups + Dips

Post selections/scores to comments.

“Two Steps From Literal”
For Time
7-6-5-4-3-2-1 reps each of
Burpee Muscle-up
BB Anyway Ground-2-Overhead (1xBW)

Post scores to comments.

Samy Daghir

1 thought on “06.21.2012”

  1. Two Steps from Literal – with discretion: II @ 75# : 10:23
    Saving myself for the “competition” – as if that makes a difference.


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