How Can a 9-6-3 Be So Freaking Hard? Workout
All I can say or type is owwwwwwwwwww!
Warm Up:
All Skate
Mobility:
Pray
Max Effort:
5x 3 Clean & Jerk @ 70% of 1RM
(115 lbs, 115 lbs, 115 lbs, 125 lbs, 125 lbs)
MetCon (10 minute cap):
9-6-3
Thrusters @ 135 lbs
Muscle Ups*
*"Assisted" muscle ups were allowed. Knees on ground, pull self off ground (rings are low), lift feet off ground, push up from low ring dip position. Coach wanted Brian and I to do this one and not the 21-15-9 alternative as he wanted us working on our muscle ups.
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