Workout of the Day

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Performance

Front Squat 5×1 @ 90% of 1RM

14 Minute EMOM

Even Minutes: 3 Heavy Clean and Jerks

Odd Minutes: 6 Toes to Bar

Fitness

Front Squat 3×5 (+5 from last week)

14 Minute EMOM

Even Minutes: 3 Hang Cleans and One Jerk

Odd Minutes: 8 Medicine Ball Situps (20/14)

Performance

Snatch: 5×1 Heavy Singles

10 Minute AMRAP:

5 Handstand Pushups

10 Pistols

15 Pullups

Fitness

Power Snatch + Overhead Squat

10 Minute AMRAP:

5 Pullups

10 Pushups

15 Squats

Performance

Bench Press 3×5 (+5 from last week)

For Time:

10-8-6-4-2 Deadlift (165/115)

20-16-12-8-4 Wall Ball (20/14)

Fitness

Pushups 5×5

For Time:

10-8-6-4-2 Deadlift (135/95)

20-16-12-8-4 Wall Ball (20/14)

Make Up Day: Pullups, Front Squat, Snatch Complex, Bench Press, Pushups, Handstands

For Time:

800m Run

30 Goblet Squats

30 Toes to Bar (P) or V-UPs (F)

400m Run

20 Goblet Squats

20 Toes to Bar (P) or V-UPs (F)

200m Run

10 Goblet Squats

10 Toes to Bar (P) or V-UPs (F)

 

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  • KimI might, Kevin needs to look at my car and not sur
  • NicolasGreat advice! Thanks for the thoughtful words of e
  • adminAwesome Kim. This should be a great class as Lynd
  • Chef LyndaYUM! Sounds so delicious! You're ready to move on