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082823-090123



Monday

Twin Peaks

EMOM 12 1: 15/12 Calorie Row 2: 2 Rope Climb -rest 3:00 EMOM 12 1: 15/12 Calorie Bike 2: 10 Toe to Bar Fitness: 10 DB (2) Bent Over Row + 15 AbMat Sit Up Rx+: 20/16 Calorie + 3 Rope Climb + 15 Toe to Bar


 

Tuesday

Squat Clean and Jerk

Test week! Every 2min x 8 1 Squat Clean and Split Jerk Set 1: 75% Set 2: 80% Set 3: 85% Set 4: 90% Set 5: 94% Set 6: 97% Set 7-8: 101% +) Week 6/6, lets see what we got!! Sets 7 and 8 Should be PR attempts. the "101%+" is just a guide, whatever the number is it should be over 100% of what we lifted in week 1.

Blow the Whistle (Time) For Time: Run 400m 14 Burpee Over Bar 7 Clean & Jerk 185/125 Fitness: 30 Kettlebell Swing Rx+: 245/165

 

Wednesday

Deadlift

1 x 12 @ 40% 1 x 10 @ 50% 1 x 8 @ 60% 1 x 6 @ 70% 1 x 4 @ 80% After a solid warm up, follow your %'s as you build. Don't exceed your #'s.

Basement Building Every 4 Minutes x 4 sets: 10 Banded Good Mornings 10 DB (2) Walking Lunges 10 Hamstring Curls w/ a band

 

Thursday

Should We Stay Or Should We Go? (Time) Partner: (Split However) 3 Rounds: 150 Double Under Run 600m 40 AbMat Sit Up 30 Pull Up Fitness: 200 Singles, Run 400m, 20 Ring Row Rx+: 20 Bar Muscle Up Cap = 30 Minutes

 

Friday

Snatch

EMOM 10 1 Rep *Slightly building from a moderate starting load. *Power or squat, your choice.


The Ocho (Time) For Time 8 Rounds 4 Power Snatch 95/65 12 Box Jumps 24/20 Fitness: 8 Rounds 8 Alt DB/Power Snatch Rx+: 135/95 Squat Snatch Cap = 11 minutes

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