10.15.2015

Part A.

8EMOM

Level 1= 2 strict banded Pull-ups on the first minute 7 Kipping swings on the second

Level 2 = 3- 5 strict banded or not on the first 7 Kipping Pull-ups on the second (focus on hip extension)

Level 3 = 3-5 strict on the first 7 small circle butterfly progressions on the second

Level 4= 5 strict Pull-ups on the first 7 butterfly's on the second

Part B.

3 Rounds:

50 Dubs

10 Deadlift 225/175

-then 1000m Row

3 Rounds:

50 Dubs

5 Power Snatch 135/85