7/16/19

Weightlifting
Back Squat (Work to a heavy single then 5×3 @ 82.5%)
Metcon
10-8-6-4-2
Open
Alternating DB Snatch 70/50lbs
Bar Muscle Ups

Performance
50/35, Chest to bar

35/25, Pull-ups

Bar muscle ups/pull-ups should not exceed 3 sets in any round so that intensity remains high. 

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