EMOM 7
8 KB Swings + 8 Toes to Bar
*if a round takes over 1 Minute, finish it and then sit out the next round
Rest 2-3 minutes
EMOM 7
6 Hang Power Snatch + 6 Chest to Bar Pull Ups
*if a round takes over 1 Minute, finish it and then sit out the next round
Rest 2-3 Minutes
EMOM 7
4 Hang Clean and Jerk (115/75) + 4 Bar Muscle Ups
*if a round takes over 1 Minute, finish it and then sit out the next round
*Scale for MU = 4 Strict Pull Up + 4 Dips
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Your grip and efficiency of movements will be tested today. Can you get through all 21 rounds of work? Stay tough on this one, be aggressive.
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SUGGESTED WARM UP
- Roll and mobilize lats/pecs
- 5 Scap Pull Ups + 5 Scap Push Ups – 2x
- 5 Kips + 5 Snatch push Press – 2x
- EMOM 5: 3 KB Swings + 3 Hang Snatch (45/35) + 3 Hang Clean and Jerks + 10 Second hang f/ pull up bar
- Stretch and mobilize thoracic