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Thursday 12.13.2018

POSTED ON December 12, 2018

Thursday | 12.13.2018

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Warm Up;
 
:15 Ring Support
:15 Bottom of the Dip Support
:15 Supinated Dead Hang
5 Bottom Half Burpee
 
x2-3 sets
 
Foundation: 
 
A. Strict Muscle up practice and progressions
B. EMOM 7min 3-5 Ring Muscle Ups
 
*intermediate jumping muscle up
*beginner 7-10 low ring transitions
 
Metcon:
 
RX (Level 1)
 
50 Power Cleans 95/65
50 Front Squats 95/65
50 Shoulder to Overhead 95/65
 
*Top of every 3min perform 5 burpee
*starts with burpee
Intermediate (Level 2)
 
50 Power Cleans 75/55
50 Front Squats 75/55
50 Shoulder to Overhead 75/55
 
*Top of every 3min perform 5 burpee
*starts with burpee
 
Beginner (Level 3)
 
50 Power Cleans 65/45
50 Front Squats 65/45
50 Shoulder to Overhead 65/45
 
*Top of every 3min perform 5 burpee
*starts with burpee
 
Cool Down:
 
2-3 Rounds For Quality
 
1min Bench Shoulder Stretch
1min Thread the Needle
1min Half Split L/R
1min Seated Straddle
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