Tuesday 3.12.19

A) Skill:
Bar Muscle Ups/Ring Muscle Ups
KB Snatch (from the swing)

B) Conditioning:
1) 3 Rounds
200m Farmers Walk
10 (each side) KB Snatch 53/35#
100m Sprint
5 Bar/Ring Muscle Ups
(12min time cap)

2) Immediately after part 1 or CAP:
1000m Row AFAP

C) Optional Accessory:
Legs: 3x15 Weighted Bulgarian Split Squats
        3x30 (each side) Banded Lateral Leg Raises
Core: 3x15 GHD Back ext.
                Superset w/30-60sec Superman hold
        3x10 Jack Knives w/5sec descent