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10500419_716967598349242_6547070607621977602_nWarm-up Drills
I. Run 400m
II. 3 rounds of
5 x Pull-ups (Deadhang)
10 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Deadhang Pull-up, Rope Climb, Muscle-up
Against a 15:00 Running Clock work through one of the following

I. Deadhang Pull-ups 5-5-5-5-5
II. Rope Climb (w/legs)3-2-2-1
III. Deadhang Muscle-ups 2-2-2-2-2
IV. Muscle-ups (CFGS) 5 sets of 3+ reps

Notes: Rest between sets should be a minimum of 1:00 between efforts. Deadhang Pull-ups should be banded/modded to assisted negatives if applicable (athletes are encouraged to play around with width of Pull-up/Chin-up grip). Rope Climb ascents are with leg assist if necessary (L-sit Legless Rope Climbs for those out there feeling a bit frisky today). Deadhang Muscle-up sets are two repetitions each with turn-out from support position at the top of the Dip as well as with turn-out (salute) at the bottom of the start position (with false grip).
Muscle-ups (CFGS) are without a false grip, athletes should attempt to string together every increasing multiple rep sets if possible (development of the kip as well as proper shoulder girdle strength are paramount for athletes selecting this option).

Post selections and scores to comments.

Complete as many Rounds/Reps as possible in 7:00 of
Clean and Jerk (135/95lbs)

Notes: With reps climbing by 3′s each round (3-6-9-12…etc.) work as high up the ascension ladder as possible before time expires.

Post scores to comments.

Samy Daghir

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