May 9, 3033
/Squat Clean + Front Squat + Split Jerk
4x(1+2+1) @ 138.75lb - 151.7Ib
+
Squat Clean + Split Jerk
4×(1+1) @ 155.41b - 173.9lb
Sumo Deadlift
3x6 @ 167.5lb
Deadlift
6x1 @ 268.01b
EMOM 40
1) 15/12 Cal Fan Bike
2) 3/3 Heavy Alternating Dumbbell Snatch 100/70
3) 15/12 Cal Row
4) 5-6 Ring Muscle-up
*Choose a weight on the dumbbell that you can get through six reps in less than thirty seconds. These do not need to be touch
and go. Choose a rep number on the muscle-ups that can be completed unbroken; this should be about 1/3 of your best max
unbroken set. You can scale to 10-15 chest-to-bar or pull-ups if
you do not have muscle-ups.
50 on dumbbell
3 muscle ups
Todays Mobility Flow:
1. Flamingo Stretch | 60 Seconds
2. Box Hip Hold | 90 Seconds | 3 x Increase
3. Pelvic Tilt | 15 Reps
4. Rack Slides | 3 Reps
Breakfast 7:30 30/30/15
Water
Coffee
Sauna - 40 min
