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April 27th, 2016


Skill: Pull-up/Muscle-up progressions

*If you are proficient in strict pull-ups, then we will use this time to develop your dynamic pulling strength. If you are still developing your strict pull-up, then we are hammering the basics of pulling.

Conditioning:

EMOM 10

2 Power Snatch (Touch-n-go) (AHAP)

2 Muscle-ups* *Scale= 2 pull-ups + 2 dips

Cash Out: 3x10 KB Shoulder Press


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January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059