REMINDER: There will be no 6:45pm class tonight. Please make arrangements to come in to another class today. We apologize for any inconvenience.
For the segmented clean grip deadlift there will be a two second pause at three positions––2″ off the floor, knee, and mid-thigh. When performing the high hang clean, focus on aggressively pulling under the bar.
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EMOM for 15 minutes:
Minute 1 – 3-5 Ring Muscle-ups
Minute 2 – 12-15 WB – 20#, 10’/14#, 9′
Minute 3 – 12 Box Jumps, 24″/20″
For the muscle-ups, sub 15-20 sec ring support or box/bench dips today.
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