Skill – Muscle up Transitions

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Dynamic warm up
Group warm up

Skill
Muscle up transitions/muscle ups
Strength
Snatch pulls.
As slow as possible floor to knee then accelerate up the thigh and explode at the hip
3-3-3-3-3
Wod
5 rounds for time of
400 meter run
18 toe 2 bar
Mad mobi
calf stretch
lat band stretch
Frog legs
Press ups

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