Goblet squat 3×10,
Snatch pull x10,
Drop snatch x10,
Full snatch x10,
Muscle up transition on low rings 3×5
A.Power Snatch 3RM
B.1 1/4 Front squat, 2 reps on 90s x6
C.1-10 Push-up/Pull-up challenge
* In the Push-up/Pull-up challenge you perform 1 push-up then take 1 breath, 1 pull-up and 1 breath, 2 push-ups, 1 breath, 2 pull-ups, 1 breath. Continue adding 1 rep every round and taking only 1 breath as rest between sets. Continue on until 10 reps of each are completed or you can no longer perform the prescribed work.


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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