Competition - 06/17/2014

A. Snatch Pull + Power Snatch + Snatch - 4 x 2+2+1 B1x. Muscle Up - 5 x 1.1.1 (slow lower from support) - Rest 15 b/t B1y. Banded MU Transition + Ring Pull Up - 5 x 3 + 3 - Rest 15 B2. Skin The Cat - 5 x 3 (slow and controlled) - Rest 30 B3. GHD Hip Ext Hold - 5 x 30 Seconds - Rest 1 Minute

C. Row - 30 x 30 Sec - Alternate b/t 85% and 60% effort, walk for 3 minutes after set 10 and 20