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25/04/24 Thursday Workout of the Day

Warm-Up

3 Sets, For Quality

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Hang Power Clean

8 Ring Rows or 6 Strict Chin-Ups


Weightlifting Test-Day


10:00 minute EMOM

1 Power Snatch, Start @ 70% of 1RM


10:00 minute EMOM

1 Power Clean, Start @ 70% of 1RM


Gymnastics Skill / Re-Test

10 Rounds, For Time:

7 Chest To Bar Pull-Ups        


Score: Time

Cap: 10:00 minutes


For this test today, you MUST rest after each round of 7 Chest To Bar Pull-Ups. Your goal is to accumulate the 70 reps as quickly as you can but they must be completed in sets of 7 reps.


RX+: 

10 Rounds, For Time

10 Chest to Bar Pull-Ups


PRVN Recovery #7

1:00/1:00 Couch Stretch


Optional Accessories 

4 Sets, For Quality

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