Friday
5.3.19
Skill
Spend 12 minutes working through Muscle up progressions and variations. If your muscle ups are already solid use this time working through EMOM reps for density practice.
Conditioning
22 Minute AMRAP:
7 Power Cleans
7 Strict Pull-Ups
7 Deadlift
7 Push-Ups
Level 3- 135-95
Level 2- 95/65
Level 1- A weight that allows for consistent steady movements, power cleans likely broken into 2-3 sets because of workout length.