Competitors Training 1.21.15

Warm Up
The “Junkyard Dog” warm-up ()

Ring Muscle Ups 5 min Volume Accumulation *if 30 muscle ups are completed please note the time it occurred. If Muscle ups are not a skill that you have developed into your wheelhouse, work on the “Toe Nail Muscle Up” demonstrated in this video. ()

EMOM 10 Min 3 TNG (1Power Cleans +1 Jerk) @60%

Mixed Modal
Complete as many rounds and reps as possible in 3 minutes of:
3 Hang Squat Cleans (135/95 lbs)
6 Thrusters (135/95 lbs)
9 Shoulder to Overhead (135/95 lbs)
Rest exactly 3 minutes, and then…
For time:
Row 1000 Meters

Goat Session
Spend 20 min actively working on a weakness specific to you!

Mixed Modal B
3 Rounds for distance
Assault Bike 5 Minutes
Rest 5 Min


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