October 2, 2024

Lucky you

View the Workout See the Whiteboard

Skill/Strength:
EMOM 6
1 Snatch Pull+1 Squat Snatch at 70%
-You may reset on the floor if desired

Metcon:
4 rounds
Run 400m
14 Deadlifts 315/225lbs
8/6 Ring Muscle ups
-24 min cap
-Scale DL to 70% or less
-Scale RMU to low ring progressions or Pulls+Pushes that utilize rings, including jumping high ring MU

Accessory Work:
4 Rounds for quality
8R/8L Rear Foot Elevated Split Squats, pick weight
:30 Face Up GHD Plank Hold

Mobility:
3 min hamstring smash per side
3 min lat smash per side

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