2/2/12 Open workout 16.3 + Bench press x 2

Warm up

1 minute row

10 Scap pull ups

10 Scap push ups

10 squats

Then A or B

A 3 rounds

3 negative chin ups

5 floor to overheads

B Practice muscle ups

Open workout 16.3

AMRAP7

10 power snatches 75/55

3 bar muscle ups

Strength

Bench press-Build a heavy 4

Then

Drop 20%

5 rounds

Bench 2 explosive reps

4 heavy db rows

6/6 single leg v ups

Accessory

Single arm db bench 3x10

Reverse barbell curl 3x10

Barbell face pulls 3x10