A)  Muscle-up Strength Progression:
     Pick 1-2 progressions and do 5-8 Sets of each
     a. 15 x Dips + 15 x Pull-up (strict)
     b. Banded Muscle-up Pull-downs
     c. Banded Muscle-up
     d. 3 x Muscle-up
            5 Sets

B)  2 x Squat Clean and Jerk @ 75%
          6 Sets, Resting 120-180 sec