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Components

Tall Clean

Clean Pull + Clean

Ring Muscle-up Negative

Paused Ring Pull-ups

Metcon

Tuesday - 08/17/21

Warm-up with CF Class

Weightlifting

A: Tall Clean (2x5@Empty Bar, 3x3@Light Weight)

B: Clean Pull + Clean (1+1@70%, 1+1@75%, 1+1@80%, @4x2+1@85%*)

Gymnastics

A: Ring Muscle-up Negative (|Mid-Ring| 10 Singles*)

-Partition as needed-

B: Metcon (No Measure)

5 SETS
3 Pull + Pause
2 Pull + Transition
1 Pull + Transition + Support
-Rest as needed-

C: Paused Ring Pull-ups (|Weighted| 5x5*)

*0:02 pause
Option for body weight if needed in order to hold the pause.

GPP

Metcon (AMRAP - Rounds and Reps)

4 SETS
4:00 AMRAP*
30 Double Unders
15 Toes to Bar
20 Double Unders
20 Push-ups
-1:00 Rest-

*Carry an on-running count from set to set.

Metcon (No Measure)

FOR QUALITY
30 Slow Arm Haulers*
-Partition as needed-

*Option to use 2.5lb to 5lb plates

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, August 17, 2021

Male Clients

Rashad
Whyce

4:45 PM Armed Comp/OLY Cl...

3 x 3 @ 95 lbs

Female Clients