Oly Lifting + 30 Burpee Muscle-Ups Workout
Skill
3x5 Strict Weighted Ring Dips 20kg (60s rest)
Snatch from Blocks - 80kg PR
Clean - 90kg
Push Jerk - 80kg
3x20 seconds L-sit Hold (60s rest)
Strength
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)
WOD
For time:
30 Burpee Muscle-Ups
The first 10 were done in 1:30. The first 15 in 2:30.
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