Monday 01022023

Front Squat

Set 1 – 6 reps  @ 60%

Set 2 – 6 reps  @ 65%

Set 3 – 3 reps  @ 70%

Set 4 – 3 reps  @ 75%

Set 5 – 2 reps  @ 80%

Set 6 – 2 reps  @ 80%

WOD

On a 16 minute clock:

Minutes 0-9:

1-2-3-4-5-6-7-8-9-10 Reps for Time:Bar Facing BurpeeBarbell Thruster @ 95/65 lbs

Time Cap: 8 minutes

Minites 9-16:

1 Snatch @ 80-85%

7 minutes to build to Squat Snatch @ 80-85%

*The goal is to get at least 3-4 Working sets during the 7min window

*Extra Credit Muscle Up Training:

Benchmark Test:

100 Double Unders

--rest exactly 20 seconds

AMRAP Unbroken Ring Muscle Ups (20 rep cap)

-- rest 1 minute--

AMRAP Unbroken Bar Muscle Ups (20 rep cap)