FITNESS
A. Strict supinated chin-ups
Build to a 5RM

Training notes:
•Use band assistance as necessary. Build to 5RM with as little assistance as possible.
Record band resistance used.

B. 20 min AMRAP:
8 ring rows
10 DB snatches, alternating
14/12 row/bike cals

Training notes:
•Compare to week of 19.02.04
Record reps completed.

PERFORMANCE
A. AMRAP set of bar muscle-ups

Training notes:
•Do one AMRAP set of bar muscle-ups. Only one real attempt.
Record reps completed.

B. 20 min AMRAP:
8 chest-to-bar pull-ups
10 DB snatches, alternating (50/35)
14/12 row/bike cals

Training notes:
•Compare to week of 19.02.04
Record reps completed.