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Congrats Billy E. on his first Muscle-up. VC: Coach Merisa. 

FRIDAY

STRENGTH

E2MO2M x 5 sets of:
3 Sumo Deadlift, heavy*building


WOD

20 minute AMRAP of:
2 Power Clean, 225/135
3/2 Muscle-ups
4 Handstand Push-ups

ACCESSORY WORK

A. 3 x 4-6 GH Raises, 5 seconds down, 1 second pause, explode up
B. 3 x 8 Single Leg Step Downs, 5 seconds down, use both feet to stand (8 each leg)
C. 3 x 10 Push-ups, 5 seconds down, 5 seconds

OLYMPIC WEIGHTLIFTING

WARM-UP

Banded Glute Activation:

10 Forward
10 Backward
10 Lateral (L)
10 Lateral (R)
20 Knees In/Out, 10 per side
20 Single Legged Shoulder Bridge, 10 per side

then,

2 rounds NOT for time of:
10 PVC Pass Thrus
10 PVC OH Lateral Lunge
10 PVC OH Cossack Squat
10 Box Jumps with straight legs then quickly land in power position


STRENGTH

E2MO2M x 5 sets:
1 Power Snatch
1 Hang Power Snatch

STRENGTH

E2MO2M x 5 sets:
1 Power Clean
1 Hang Power Clean

STRENGTH

Back Squat, 3 x 10, across

ACCESSORY WORK

A. 100 Bulgarian Split Squats w/ PVC OH
B. 100 Banded Tricep Extensions
C. 100 ABMAT SU w/ PVC behind neck

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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