Friday – December 4

@0:00 

8 Minute Alternating EMOM

1: Bar Muscle Ups (work on skill or shoot for 15-30 seconds of reps)

2: 6-10 High Box Jumps 

@12:00

 For Time: 

60 Alternating DB Snatch

60 Sit Ups

30 Burpee Box Jump Overs (24/20) 

*12 Minute Cap

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We will be throwing low volume-per-set Muscle Ups next week. Use this as one last refresher to work on the movement and skill rather than a max effort approach. The chipper should be done at an intense rate from the start and keep the effort high when you get to those BBJO!

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