060913

Warm-up
Hip mobility circuit
Slam-ball+Jump 20s on 40s off x3 sets
Strength
A.Snatch 5RM
B.Front squat 5×5
C.Good mornings 3×5
D.Hip thrusts vs. band x100
E.Hanging leg raises x50

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September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10

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