Wednesday 06/08/22

“Active Recovery/OpenGym”

20’ EMOM

1. Max Calories

2. Walk

Core:

10’ AMRAP 

9 Sit-ups

6 Tuck Ups

3 V-ups

1’ Plank

Skill:

Bar Muscle-up Progression Part 1

3×3×5″ Hollow to Superman Hold

(Hold each position for 5 seconds,

hollow to Superman is one rep, repeat

for three reps total.)

3×1+1 Kipping Pull-up to Chest to Bar

Pull-up

3×3 Hips to Bar

Weightlifting:

Snatch

A. 1RH Snatch Complex

1 Power Clean + 2 Clean

– 15’ to build to a heavy

– keep form intact

B. 9’ EMOM Power Clean

1-3: 3×60

4-6: 2×70

6-9: 1×80

– keep form throughout Emom 

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