Updated: Sep 25, 2022
Warm up for the following:
Back Squat
EMOM - 8 Minutes
7 @ 67% 1-Rep Max
Teams or 2
AMRAP - 26 Minutes
All Work Is Split
30 - Cal Row
30 - Dumbbell Snatches (50/35)
30 - Box Jumps
30 - Hand Release Push-ups
30 - Jackknives
Clean & Jerk 1 - RPE 7 1 - RPE 7.5 3 - RPE 8 2 (2+1) REP 7 2 minutes rest between sets Then AMRAP - 24 Minutes Teams of 2 Person A 200...
EMOM - 40 Minutes Minute #1 - 180/200 Meter Row Minute #2 - 10 Box Jumps Minute #3 - Battle Ropes Minute #4 - Med Ball Sit-ups
Snatch 1 x 3 RPE 6 1 x 2 RPE 6.5 1 x 1 RPE 7 1 x 3 RPE 6.5 1 x 2 RPE 7 1 x 1 RPE 7.5 2 minutes rest Then Dumbbell RDL 3x15 Then EMOM 15...
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