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Tuesday 01042022

Warmup

Skills

AMRAP 3:

Bar Muscle-ups

BAR MUSCLE-UPS

- Jumping Bar Muscle-ups

- Banded Bar Muscle-ups

- Max Reps in 3 Minutes

- Chest To Bar Pull-Ups

- Devil Presses

Strength/ technique

[PART 1]

5 Sets:

3 Halting Clean Deadlift on Riser (Moderate-Heavy)

*Stand On A 2" Riser

[PART 2]

5 Sets:

3 Pausing Push Jerks (Moderate)

*Pause 3s In Catch

Strength

[All Percentages Based Off 1RM Clean &Jerk]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 88%

Build to Heavy Single


Wod 15 min

What the Helen ?

1200 m row

63 kb swings 53/35

36 pull-ups

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