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those of you joining the sexy by summer contest, don’t forget to turn in your cash and have a trainer take your pics.  We will take everyone’s photos in the office in the same place, so the comparisons are fair.  Let’s go! It’s great to have a big group.  More motivation and a bigger prize pot!

Friday April 2nd
Front Squat
3-5 Heavy Front Squats (building)
Immediately into;
1min. of Max Effort Pull-Ups
Rest 2min. Repeat For 4 Total Sets.

*Advanced Athletes can choose Chest-To-Bar Pull-Ups or Muscle Ups if they choose. Try to go unbroken for the whole minute if possible. If you do have to break, then keep the rest breaks short, as you only have 1min.

*Hit the heaviest Front Squats you’re comfortable hitting today and you may build a little on each working set.

Metcon
For Time:
100 Alt. DB Snatches 50/35
50 DB Power Cleans 50/35s
*EMOM 7 Wall Balls 20/14

*Start with the Wall Balls
*You may break up the snatches and cleans in any format you like 🙂

*Time CAP: 16min.