FRIDAY 8/5/16

WORKOUT OF THE DAY:

in 12 mins or less,
work up to a heavy single of future method bench using Average Bands
then, + 2 Drop Sets @ 90%+

then,
JM Press; 5 x 3 reps - AHAP, 1 x MAX reps @ 70% of heaviest set of 3.

then,
For Time:
4 Snatches 80/50k
4 Muscle-ups
4 Cleans, 100/70k
4 Muscle-ups
4 Deadlifts, 140/90k
4 Muscle-ups

3 Snatches 80/50k
3 Muscle-ups
3 Cleans, 100/70k
3 Muscle-ups
3 Deadlifts, 140/90k
3 Muscle-ups

2 Snatches 80/50k
2 Muscle-ups
2 Cleans, 100/70k
2 Muscle-ups
2 Deadlifts, 140/90k
2 Muscle-ups

1 Snatches 80/50k
1 Muscle-ups
1 Cleans, 100/70k
1 Muscle-ups
1 Deadlift, 140/90k
1 Muscle-ups
[Scale the load of each weightlifting movement to fall within 55%-65% of your respective 1RM, choosing a challenging load. If unable to complete muscle-ups, complete equal number of strict chest to bar pull-ups and strict dips.]