Recommended Warm Up (15 Minutes):
7 Air Squats with your heels on a PVC,
7 Air Squats (Normal)
7 Air Squats with your toes on a PVC
10 Wall Squats
-Stretch- Hips, Calves,
Squat Snatch (135/95#)
Time Cap = 12 Minutes
*Scale accordingly to finish under the time cap. Shorter workout, high intensity. The snatches should be fast singles. Scaling for muscle ups is below.
1 Muscle Ups 2 Pull Ups + 2 Push Ups 1 Pull Up + 1 Push Up
Back Squat (25 Minutes)
10 x 2 @ 75-80% of 1RM
*Use the same weight as last week but do these EMOM! Try and do these with no pause at the top of each rep!