Updated: Oct 6, 2022
Warm up for the following:
With A Partner
Chipper
100 - Wall Balls
80 - Box Jumps
70 - Toes-to-bar / Knees to chest
60 - Alternating Dumbbell Clean & Jerks
50 - Cal Row
40 - Handstand Push-ups
30 - Dumbbell Front Squats
20 - Dumbbell Push Press
Buy-out - 400 Meter Run
Strict Press 6 x 2 RPE 6-7 90s Rest between sets Then Arnold Press 2x15 RPE 6 1 minute rest between sets Then 3 Rounds For Time - 20...
Tempo Back Squats 5 x 3 RPE 50 Then Barbell Lunge 3 x 8/8 REP 6.0 Then 5 Rounds 500 Meter Row 2 Minutes @ easy pace *No rest between sets...
Power Clean + Hang Clean + Jerk RPE 6.5 5 x 1+1+1 Then Dumbbell RDL 3x15 Then For Time 3-6-9-12-15-12-9-6-3 Deadlifts Power Cleans...
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