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Tuesday 01302024

Warmup


RX

EMOM 12:

Odd min | 3 ring muscle-ups

Even min | max shuttle runs– 1 shuttle = 25 ft down + 25 ft back

Level 2

EMOM 12:

Odd min | 1 ring muscle-up

Even min | max shuttle runs– 1 shuttle = 25 ft down + 25 ft back

Level 3

EMOM 12:

Odd min | 3-6 low ring muscle-up transitions/

Even min | max shuttle runs– 1 shuttle = 25 ft down + 25 ft back



STRENGTH

For load:

clean and jerk

3 reps x 4 sets @ 70-80%

2 reps x 3 sets @ 80-90%

1 rep x 2 sets @ 90%+

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