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Tuesday 18th January





EMOM x8


  • 3-6 Srict pull-ups

*scale to band assisted

**Advanced use strict chest to bar pull-ups


EMOM x8


  • 6-12 Kipping pull-ups

*Scale to beat swing

**Advanced use butterfly chest to bar pull-ups.


EMOM x24


  • A- 12 DB Alternating hang split snatch 22.5/15kg

  • B- 10 Candlestick pistol

  • C- 8 Strict ring dips/ fixed bar dips

  • D- 6 Wall climbs for quality

//SCALED//

  • A- 12 DB Alternating hang split snatch 22.5/15kg

  • B- 8-10 Candlestick squat

  • C- 6-8 Fixed bar dips

  • D- 4-6 Wall climbs for quality.





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