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Monday Buy in – 3 Rounds 250m Row (easy to moderate)8 double dumbbell deadlifts (light)6 double dumbbell hang cleans (light)4 double dumbbell push jerks (light) A) 3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch […]
Monday Buy in – 3 min Row then 2 Rounds 10 Pass Throughs / 10 PVC Overhead Squats / 10 Cossack Squats with thoracic Rotation A) 3 Snatch push press + 2 Pause Overhead Squat @ 55% 1 RM Snatch3 Snatch push press + 2 Pause Overhead Squat @ 60% 1 RM Snatch2 Snatch push […]
Monday Buy in – EA Warm up A) 2 Snatch Push Press + 1 Tempo OHS – x5-6 sets building Tempo @3311 B) High Hang Snatch x3 5 sets between 60-70% Metcon – 50 Air Squats25 Dumbbell Snatches (50/35)50 Air Squats-rest 1:1-25 Pistols (OR 50 Air Squats)50 Dumbbell Snatches (35/20)25 Pistols (OR 50 Air Squats) […]
Monday Buy in – 2 Rounds 1 min Row / 10 Single Leg Glute Bridge (each side) / 10 Zombie Squats / 5 Pause Front Squats light weight Mobility – wrist stretch A) Back Squat – 5×2 @78% B) Front Squat – Max Out!!!! Build to a 1rm Metcon – 10 Min AMRAP 50’ Front […]
Monday Buy in – EA Warm Up A) Back Squat – 3 x 1 @ 86% B) Front Squat 5 x 3 @ 80% Metcon – For time 15 Chest 2 Bar 50 Wall Balls 15 Chest 2 Bar Tuesday Buy in – 2 Rounds 1:30 Bike10 Single Arm Russian Kettlebell Swing (each side) (light)10 […]
Monday Buy in – 2 Rounds 50 Single Unders / 10 Hip flow / 10 Ring Rows / 5 Empty Bar Back Squats (pause for 3 seconds at bottom) A) Back Squat – 5×3 @76% B) Front Squat – 3×2 @91% Metcon – For time 5 Rounds 50 Double Unders 10 Strict Pull ups Tuesday […]
