Regular schedule today BUT we are closed tomorrow!

1. Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk. Every Saturday for for the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

2. Gymnastics Pulling
20 negatives Pull ups – divide them up as much as you need to

This is part of a progression for building your bodyweight pulling capacity. Every Saturday for for the next 4-6 weeks you will do an part of a progression that will improve your Muscle ups (ring and bar) and C2B Pull ups.

3. Conditioning
0-4 Minute: 500 m row + Max Clean and Jerk (135/95) in remaining time
4 to 6 minute – rest
6 to 10 Minute: 500 m row+ Max Power Snatch (115/80) in remaining time
10 to 12 minute rest
12 to 16 Minute: 500 m row + Max Thrusters (95/65) in remaining time

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