Tuesday 11/8

SKILLS for Tuesday 11/8/2022 is the SQUAT

CompEx for Tues 11/8

shoulder prehab

EMOM x5 do 1-3 snatch balances @60-80% of 1RM snatch

E:90 x4 do 2 power pause snatch @55-65%

E:90 x4 do a power snatch + snatch @ 75-85%

EMOM x5 do 4 snatches @60%

pullup skills, then

20/30 calorie row
2/3 muscle-ups
15/20 calorie row
1/2 muscle-ups
10 calorie row
1 muscle-up
:90 rest

Complete 3 sets!

GYMNASTICS for Tues 11/8

3-4 rounds of
10 pause-at-ends pullups
10 strict dips
5 half getups/side

2-3 rounds
1:00 top-of-foot plank
:30 V-sit
20 shoulder taps
:30 hollow rock

then muscle-up work