7 Minutes of Muscle-Up Work. Working on transitions, pull-ups and ring work. If you are proficient at muscle-ups, you have 7 minutes to find a max unbroken set of muscle-ups.
Back Squat: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – You have 2 min to complete your set and rest. You will squat as a group.
* This is your last squat day to dial it in. If the sets are easy, work on speed out of the hole and little to no rest between sets.
CONDITIONING: Ref - 4/25/14 & 9/10/13
75 Power Snatches For Time
*Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.