In Gym:
hang snatch
3-3-3-3-3
then, complete 12 minutes of bar muscle-up, chest-to-bar pull-up or pull-up practice.
At Home:
five two minute rounds, rest exactly one minute between rounds:
12x standing long jump
max pull-up –or– sheet row –or– pushup
—MPH Inside The Box Scores—
Adriana B.: 60-65-70
Rami B.: 80-80-80-lbs.
Alex H.: 80-80-80-lbs.
Travis H.: 75-80-80-lbs.
Daniel H.: 70-70-70-lbs.
Kinjal P.: 33-33-33-lbs.
Anu B.: 105-105-105-lbs.
Al C.: 125-130-135x-lbs.
Andy G.: 125-125-115-lbs.
Chase H.: 105-110-115x-lbs.
Anna G.: 30-30-30-lbs.
Nick Mc.: 65-65-65-lbs.
Aaron B.: 95-95-95-lbs. (hang power)
Waan C.: 45-50-50-lbs.
Matt Sh.: 80-80-80-lbs.
Morgan W.: 75-75-80-lbs.
John N.: 75-80-80-lbs.
Michael Fo: 95-105-115-lbs.
Zach G.: 65-75-75-lbs.
Ben H.: 85-90-95-lbs.
Bill G.: 185-185-185-lbs. (hang clean)
Kate G.: 75-80-75-lbs.
Bill M.: 40-40-40-lbs.
Andrew Z.: 140-140-140-lbs.
Dave R.: 155x-155-155-lbs.
Nathan A.: 55-55-55-lbs.
Chris Ca.: 40-40-45-lbs.
Josh M.: 115-125x-125-lbs.
Drew P.: 145-155-135-lbs.
Mo C.: 45-45-45-lbs.
Greg M.: 55-55-55-lbs.
Jared S.: 45-55-65-lbs.
Sean Q.: 135-135-135-lbs. (hang clean)
Sean G.: 155-165-165-lbs.
Rich H.: 105-105-105-lbs.
Pete T.: 90-95-95-lbs.
Jose R.: 75-75-75-lbs.
Matt R.: 60-60-60-lbs.
Seth C.: 85-85-85-lbs.
Brent H.: 75-75-75-lbs.
Bryan M.: 75-85-90-lbs.
Lorelle E.: 55-55-55-lbs.
Tommy H.: 95-105-110-lbs.
Grant: 75-75-75-lbs.
Justin M.: 85-95-105-lbs.
Kyle H.: 85-85-95-lbs.
Mel F.: 105-105-105-lbs.
Seth B.: 115-115-125x-lbs.
Diana G.: sub: front squat 65-lbs., ohs 25-lbs.
Katie G.: 55-55-55-lbs.
Adrienne V.: 70-75-80-lbs.
Amy S.: 90-95-95-lbs.
Collin C.: 105-115-125-lbs.
Daniel N.: 75-75-75-lbs.
—MPH Outside The Box Scores—
Lisa C.: 7, 7, 6, 5, 5 (25-lb. dbs for goblet squat, pull-up negatives)
Tom G.: 30, 18, 14, 16, 19 (20 bw lunge, 15 goblet squat, 15-lb. dbs for goblet squat, bodyrow, 15 pushup for lunge final 2 rds)