Competitors Training 2.7.15

Warm Up
Dynamic Warm-up x2

Gymnastics / Skill

Ring Muscle Ups 7 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 5 TNG Power Snatch @60%

Mixed Modal A

For time 15-12-9-6
DL @275/195
Ring Dips
Toes 2 Bar

Goat Session

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

Mixed Modal B

For time 21-15-9
Front Squats 155/110lbs


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