Workout of the Day:
A. Every 2 Minutes for 6 Minutes Back Squat 5 Reps @80% @22X1
Rest 2:00
B. Every 2 Minutes for 6 Minutes Back Squat 3 Reps @85% @12X1 (use 5RM or 1RM)
C. 5 RFT 18Min Cap
20 Calorie Row
15 Ring Push Ups
10 Pull Ups
competition:
A. Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans, 135/95
Ring Dips
B. Snatch
EMOMx12:
Mins 1-3: 1 Rep at 75%
Mins 4-6: 1 Rep at 80%
Mins 7-9: 1 Rep at 85%
Mins 10-12: 1 Rep at 80%
C. Gymnastics
EMOMx5: Muscle Ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.

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