Skill EMOM 1:
EMOM 9
1: 6 Power Snatches 155/105lbs
2: 14/10 Echo Bike Calories
3: 6/4 Ring Muscle ups
-Scale Power Snatches to a weight you can do unbroken
-Scale RMU to amount you can do unbroken OR 6/4 unbroken pushes and pulls
-Rest 5 min between EMOM 1 and EMOM 2
Skill EMOM 2:
EMOM 9
1: 6 Power Snatches, same weight as above
2: 14/10 Echo Bike Calories
3: 8/6 Bar Muscle ups
-Scale BMU to jumping BMU
Accessory Work:
3 Rounds
10 SLOW Back Extensions
5R/5L Single Leg Romanian Deadlifts with DB
Mobility:
3 min lat smash per side
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Alex Ebert
Down with the sickness….
10
2
Cody Stelmach
Hardest EMOM of my life #day7 no knee sleeves or belt
125# snatch-5 RMU-7 BMU
12
2
David Rueckl
Scaled
Ring rows push ups, and muscle up off box.
75# (should have done 85-90) Showed up, and moved forward 30’.
14
0
Justin Peterson
Everything Unbroken Rx as written.
All alone in class with mueller telling me how easy it is.
12
2
Kim Davister
85# snatch, 2RMU, 3BMU so I didn’t break anything
7
1
You did ring muscle ups?!?
Megan Johnson
✅ with some scaling
55# snatches, banded ring dips + rows instead of RMU, BMU from perch.
10
0
Steven Leiterman
✅️
135 snatch, 4 RMU, 6 BMU everything unbroken - only 8 cal bike in round 3 of 1st emom
13
0