Front Squat E3MOM
5 – 5 – 2 – 2 – Max Reps
5min Ascending AMRAP of:
5 Hang Squat Cleans
1 Ring Muscle Up MRX 1 Burpee C2B
5 Hang Squat Cleans
2 Ring Muscle Ups MRX 2 Burpee C2B
continue pattern 5-3; 5-4; 5-5….
Rest 3min
4min Ascending AMRAP of:
4 Front Squats
2 Bar Muscle Up MRX 2 Burpee Pull-Ups
4 Front Squats
4 Bar Muscle Ups MRX 4 Burpee Pull-Ups
continue pattern 4-6; 4-8; 4-10….
Bar Loads = 115/75 RX+135/95 MRX 95/65
Core Development
3 x Core 21s = 7 Hollow Rocks to 7 V-Ups to 7 Unanchored Sit-Ups
3 x 15 Hip Extensions
DUKE shirt pre-orders due by the end of the day THIS Thursday, July 18th! Sign up in the gym!
