Im here on the East Coast to do one of Master Experience Seminars.  I have been very lucky and I'm very grateful that I have been able to travel all over the place and reach so many athletes out there that have realized that life doesn't stop after 35!    BUT HOTELS!!!!!! CAN YOU PLEASE GET SOME GOOD WIFI!!!!!!!!   sheesh!

HAPPY BIRTHDAY DAD AND SAM DAWG!!!!  Not getting older...just better!!:)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

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3 Position Stop Snatch Complex (12 min limit)

.......8 x 1 rep

*increase each set

**1 rep = stopping at 1) 2" off ground, hold for 3 sec, 2) just above the knee cap, hold for 3 sec, and finally at 3) high hang position, hold for 3 sec then hit your snatch.  Can be Power or Squat.

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then...

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15 min EMOM:

.......Min 1)  5 reps Front Squat (225/155, 65%1RM, wt to get 6-10UB)

*dont use the rack!

.......Min 2) 5 reps Ring Muscle Ups (BarMU 1:1, or Pull ups 2:1)

.......Min 3) 10 reps Burpee Over Bar

*:15 sec rest min each round

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MWOD:   mash out your forearms and legs with a barbell