July 2nd, 2021

A) OMEM x 12

1 – 30s Hollow hold

2 – 20 Banded face Pulls

3 – 10 DB Front Rack Lunges (2x22.5/5kg)

B) 3RFT:

400m Run

10 Power Snatch (60/40)

5 Ring Muscle Ups

Time Cap: 15 minutes

Stimulus: Quick singles for the Power Snatch, aim for unbroken Muscle ups (max 2 sets).

Scale: If performing singles on RMU – scale number to 3 reps per round.

Further scale to Jumping RMU or: 5 CTB + 5 Push Ups.