Happy Birthday Colleen!
Skill: 10 minutes of muscle-up progressions.
E3mom for 18 minutes:
1-3 muscle-ups (or 3-9 pullups)
8 power snatches (115/75#)
12 over-the-bar jumps
Max rep front rack standing lunges (115/75#) with your remaining time.
Choose an appropriate number of MU's or pull-ups to perform each round. The goal is to have at least one minute each round to perform lunges.
Whether you do have muscle-ups, don't have them, or don't think you ever will, it is important to practice the progressions from the beginning. Practicing MU's will help with so many other athletic endeavors.
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