DATE

2022/06/21 THUESDAY | 108 COMPETE

WARM-UP
2 Sets:
1:00 Row, bike, skierg
10 Box step-ups

1 Set:
10 Kip swing on rings
10 Jumping ring dips
5 Box jumps

1 Set:
10 Low-ring muscle-up transitions
5 Box jumps

1 Set:
2-3 Ring muscle-ups (or transitions)
5 Box jumps (24/30 in)
– Rest as needed between movements.

POWER
Muscle Squat Snatch (1 Rep-Max of Snatch)
3 x 2 @ Up to 60%

Front Squat + Jerk (1 Rep-Max of Clean & Jerk)
3 x 2+1 @ Up to 60%

METCON
For total reps:
EMOM 14:
Min. 1 | :30 Box jumps (24/30 in)
Min. 2 | Muscle-ups

ASSCESSORY
5 Sets:
15-m (one line) Sled push (50/90 lb)
15-m (one line) Sled pull
:30 Atlas Stone hold at the chest (100/150 lb)
– Rest 2:00 between sets.