Skill/Strength:
EMOM 20
1 Squat Snatch at 70%
-Do not add load. Do not go above percentage. Set up and execute the same every rep and work on perfection.
Metcon:
3 Rounds
10 Box Jumps 30/24”
3/2 Ring Muscle Ups
-5 min cap
-This is meant to be a sprint, so sprint it
-Scale RMU to Burpee Pullups or burpee pull as high as you can
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Pauly VanderKelen
HBBS: 10 reps @ 155,235,285, & 8 reps @ 335#
1:00 twisting bar hang spine decompression / 3x15 Kneeling Ab Wheel with 17.5# in the weight vest alternating with 20 reps of Lateral Raise with 20,25, & 30# dumbbells & 10+7 reps with 35# dumbbells.
0
0
Sylvia Christensen
1 mile run
4x10 front squats 125-145 gross. 3 sets: 20 Vups, 16 cal row, 20 T2B
3
0