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16JUN17

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[quote] WORKOUT OF THE DAY [/quote]

 

[intro] PREP[/intro]
10 Minutes @ Easy Pace:
10 Perfect Burpees
10 Single Arm Overhead Walking Lunges, Left
10 Single Arm Overhead Walking Lunges, Right

 

[intro] GYMNASTICS[/intro]

10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

 

1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock
Elevated (most difficult)
Supine (medium difficulty)
Incline (least difficult)

 

Notes
Athletes who can perform kipping muscle-ups but not strict muscle-ups should perform negatives today, to work on building strength for strict muscle-ups.

 
[intro]
CONDITIONING[/intro]
For Time:
10 Overhead Squats, 135#/95#
20 Bar Facing Burpees
15 Overhead Squats
25 Bar Facing Burpees
20 Overhead Squats
30 Bar Facing Burpees

 

TIMECAP: 12:00

 

[intro] EXTRA WORK[/intro]
EMOM 18, alternating:
a) 10 Landmine Rows, left
b) 10 Landmine Rows, right
c) 10 Hip Extensions

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