Friday 6/14/24


CYCLE NOTES:¬†Part one alternates between strength and skill pretty abruptly. The deadlifts should feel heavy throughout; today is not a “building” day, so the bar needs to be weighted appropriately from the first round. The skill should be something advanced athletes can accomplish in 20-60 seconds; those who do not have muscle-ups will be given a single component skill to focus on. The conditioning should be treated as a sprint, but the TTB variation should be challenging enough to slow everyone down by round 4-5.



16:00 Alternating EMOM

A. 5 Deadlifts

B. 1-3 Muscle-Ups



8:00 AMRAP Ladder


Toes To Bar

Burpees To Target




Forward fold/Ragdoll

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