Monday, October 2

October 2, 2017

 

 

Ring Muscle Ups (3 x ME)

Max Set
1 attempt

3 Rounds:
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
15% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

 

Metcon (Time)

3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30 Calorie Row

 

Squat Snatch (EMOM x 12)

On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest

 

Back Squat (7-5-3-7-5-3)

2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%

Rest 2:00 between each set of squats

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