muscle up technique

“5 Rounds for time:
5 Muscle ups
10 KBS 32kg/24kg
15 Box Jumps 24/20
FX: Ring Dips/24kg/16kg”

Deadlift 5 x 5 (A)

3 Rounds of:
1:00 Overhead Walking Lunges Rx: 45/25 Fx: 25/15
1:00 Sit-ups
1:00 Wall Balls Rx: 20/14 Fx: 14/10
1:00 Rest
*Score is lowest round of each movement (then add 3 lowest rounds for 3 movements)

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

“Hammer”
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds”

Compare to 12/13/14

Power Snatch 6 x 2 AHAP

27-21-15-9
Row Cals
Power Snatches 75/55
*courtesy competitiorstraining.com

Back Squat
3 @ 85%, 3 @ 90%, 2@ 95%, PR Attempt

10 Rounds for time (20 min cap):
4 HSPU (Rx men to a 45lb plate deficit, FX women to 1 ABMAT)
5 Deadlifts 225/155 (Fx 185/25)
6 Burpees