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Thursday 7.30.20

60 Double-Unders

30 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)

30 Pull-Ups

40 Double-Unders

20 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)

20 Pull-Ups

20 Double-Unders

10 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)

10 Pull-Ups


Optional Skills Training:

Every 3 minutes, for 18 minutes (two sets of each):

Station 1 – 3 Minutes of Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 3 Minutes of Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – 3 Minutes of Muscle-Up Skill Practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)



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