Warm-Up:
Run 400m
Row 400m
Dynamic Warm-Up/Burg WU
Strength:
Jerks: Build up to a heavy single
MetCon:
"Betty"
5 RFT of:
12 Push-Press 135/95#
20 Box Jumps 24/20"
--Scale as needed--
Skill:
Muscle-up technique: Work on the transitions or try to string together multiples
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