251102 Sunday
Gymnastics
16 min emom
Min 1: 15-30 sec chin over bar hold
Min 2: 15-30 sec ring support hold
Min 3: 10 roll hollow to arch
Min 4: 15-30 sec ring dip hold
Metcon
12 min amrap
6 overhead squats 60/40
9 pullups
12 pistols
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See AllWeightlifting 1 Power Snatch + 1 Squat snatch build to heavy 10 min EMOM 1+1 at 80-90% Metcon 5 rounds for time 20 KB swings 24/16 15 box jump overs 10 bench press 60/40
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Weightlifting 1 clean pull + 1 power clean from below the knee Build to heavy 5 sets at 80-90% Metcon 8 min AMRAP 50 DUs 15 swings 10 alt goblet lunges 4 min rest 8 min AMRAP 15 box jump overs 15 KB S
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