7/13/2015

12
Jul

7/13/2015

Big Happy 1st Birthday shout out to T-Man (Trevor L)

For Strength today, we’ll be taking twenty minutes to find a 2 rep max push Press for the day. Pair up, use the racks and be careful not to jerk when the weight gets heavy. Conditioning today is split into 2 parts. The first part is an EMOM designed to prime you for part two but also adds some skill work with the muscle ups. After the EMOM take exactly 2 minutes rest then begin the 5 minute AMRAP minus the muscle ups, this section should be the sprint vs a jog during the EMOM.  Scale muscle ups to pull-ups / c2b pull-ups or even ring pull-ups.  Add push-ups if needed.

Strength

2 RM Push Press

2,2,2,2,2

Conditioning

Alternating EMOM for 9 minutes
A) 10 Box Jump overs 24/20
B) 8 Shoulder to overhead (135/95)
C) 6 Muscle Ups
Rest 2 Minutes, then begin AMRAP
AMRAP in 5
10 Box Jump Overs
8 Shoulder to Overhead (135/95)

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