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27
Jan

TUESDAY





STRENGTH

Hang Power Clean

3/2/1/1/1

After warming up, start light and work up to a heavy single.



METCON

“There and Back Again”

50 Double Unders

40 Russian Kettlebell Swings (53/35)

30 Hang Power Cleans (95/65)

20 AbMat Situps

10 Bar Muscle Ups

20 AbMat Situps

30 Hang Power Cleans (95/65)

40 Russian KB Swings (53/35)

50 Double Unders

PERFORMANCE: Burpee Pull-Ups for Muscle Ups, or banded Muscle Ups

FITNESS: 75/55, 44/26, 2 Ring Rows plus 2 Push Ups for 1 Muscle Up