THIS FRIDAY JUNE 18TH. THERE WILL NOT BE A NOON CLASS.
6AM, 7AM AND 5PM AS NORMAL.
8min ALT. EMOM
Kip Swings
:30 Hollow Hold
Arch Swing Drift
1min Rest
NOTES: 40on/20off
5rds For Time:
7 Bar Muscle Up (C2B Pull Up+Push Up)
14 Front Squat (135/95)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
Front Squat 1 set of 5 reps @55% 1 set of 3 reps @65% 1 set of 2 reps @75% 1 set of 2 rep @ 80% 1 set of 1 reps, 83-85% (same weight as last time) -then- 3 sets of 2 reps @ 88-93% 6min Partner Relay
