Today's Workout: 022113

Catalyst-1516_zpsa46b085a

20 Cleans (power or full) at each weight in less than 15 minutes:

M: 95-115-135-155

W: 65-85-105-125

Then: Pullup Pyramid:

1 in the first minute

2 in the second minute

3 in the third minute

…continuing as long as possible.

Switching from a false grip to a regular grip in the muscle-up can save you several seconds' setup time. Let's get on it as part of your muscle-up evolution.

Step 1

Step 2

Step 3

Step 4

Start here

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