Complete in Order
Strength:
A) 12 min. EMOM
E-Max HS hold on wall (try pulling one leg off the wall at a time)
O-12 alt. single arm KB bent rows
B) Find max OHS with following cadence
-5 sec. hold OH
-5 sec. decent
-5 sec. hold in bottom
-Fast up
-5 sec. hold OH
*perform a minimum of 6 sets
Skill:
A) Accumulate 40 reps HSPU
*each HSPU has a 3 sec. lowering negative
Conditioning:
5 rounds or time
-10 Hang KB clean and jerks (45s/25s)
-3 muscle ups
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