General warm-up B
Then..,
20min. EMOM:
Odd: 5 Jerks (off the ground)
Even: Pulling Skill
Pick Something you can do for entire 20min. on the jerk. make it hard, but not so hard you fail the last few rounds.
Pulling skill can be either:
1.) 3-5 Muscle Ups
2.) 5-10 Strict Pull-Ups
3.) 5 Weighted Pull-Ups
4.) 10-15 Kipping Pull-Ups
Then…,
Complete 4 Sets
Front Squats – 70-80% x 4-6r @ 22×1
Elevated Hip Glute Bridges x10-15r
Deadbugs – 20r (Total)
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