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COMPETITION - Mo 18.10.21

For athletes who need more than normal programming.

if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.



One set of:

Ring Muscle-Ups x Max Reps

(focus on head positioning, looking at a single point in front of you while executing the entire set)

followed by…

One set for max reps of:

60 seconds of Jumping Bar Muscle-Ups

(Make this challenging by using a smaller box or higher bar so that you’re challenged for the

final 10-15 seconds.)

2. Gymnastic Metcon

For time:

40 Wall Ball Shots (30/20 lbs)

12 Bar Muscle-Ups

30 Wall Ball Shots

9 Bar Muscle-Ups

20 Wall Ball Shots

6 Bar Muscle-Ups

10 Wall Ball Shots

3 Bar Muscle-Ups

Rest until fully recovered and then.

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