EMOM for 7:00-

3 UB T&G Power Clean & Push Jerks*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.


6:00 AMRAP of:

3 Muscle-Ups
12 Shoulder to Overhead 135/95#
20 Lateral Hops

With no break…

3:00 AMRAP at absolute all out effort of:

5 Muscle-Ups
15 Shoulder to Overhead 135/95#
30 Lateral Hops

*For scaling muscle ups, your coach will assign one of the 3 part progressions to you based on your current skill level. At the end of the first AMRAP, wherever you are in the sequence, stop and start from the top of the next AMRAP.

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