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3 sec. Pause Front Squat
x2 3 Rounds :30 on/off Power Cleans (135/95) BF Burpee Deadlifts Ab mat sit-ups
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Happy Friday!!
8 min. Emom 2 Power Snatch + 2 Oh Squats (building) Tabata Double Unders Rope Climbs Strict Press
x5 For Time: 50 Db snatch (50/35) 40 Oh Plate sit-ups (45/25) 30 Wallballs (20/14) 20 Cal Row 10 Burpee to a Target Backsquat
5x3 @80% 10 Min Amrap 10 Hang Power Clean (115/75) 10 Back rack lunge 10 Pull-ups Gymnastics day!
Rope Climb skills 5 Rounds 5 Deadlifts (275/185) 7 Box jumps (30/24) 9 HR Push ups DB Bench Press
4x12 3 Rounds 30 Sec On/Off Box Jump Over (24/20) Kb Swings (24/16) Medball S2S Rotations (20/14) Push Jerk (115/75) Front Squat
x3 For Time: 200 m run 30 Db Snatch (50/35) 200 m run 30 wallball (20/14) 200 m run 30 T2b 200 m run 30 Alt goblet lunge (50/35) Push Press w/ a Pause
6x3 @75-80% *10 Overhead bandy Pull aparts *10 bandy pull aparts chest level 10 Min. Emom 6 Squat Cleans (155/105) 8 HSPU Row Sprints
5x200m 3 Rounds 8 Ply Push ups(45/25) 16 Pull ups 32 Double Unders |
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