Friday/Saturday

Depending on how you feel after Helton sometime over Friday, Saturday or Sunday complete the following work:

1. 3 Rounds: 

8 Muscle-Ups

12 Power Snatch 95/65

24 Cal Row

2. SuperSet - 4 rounds:

a) OHS 4 reps @ 60% 1RM 

b) Band Pull-Aparts - 10 Reps

c) Bent-Over-Rows @ same weight as OHS

d) Ring Dips - 3 Weighted, 3 Strict, 3 Kipping (start with DB between legs, then drop after 3 reps)