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STRENGTH
10 Minute EoMOM of: 7 OH Squats @ 65-70% METCON 4000Meter Partner R-O-W where: EACH Partner Rows: 500 Meters Twice and THEN: 250 Meters 4 Times FOR TIME
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STRENGTH
10 Minute EoMOM of: 7 Bench Press @ 65-70% METCON 12 Pull Ups (Rx+ w/ 6 Bar M/U's) 12 SDLHP (95/65) 5 Rounds STRENGTH
10 Minute EoMOM of: 7 Back Squats @ 65-70% of 1RM METCON 10 Box Jumps (24"/20") 10 KB Swings (70/53) 10 Burpees 10 Minute AMRAP STRENGTH
10 Minute EoMOM of: 5 Hang Power Cleans @ 80% of 1RM METCON 250 Meter R-O-W 15 Push Jerks (115/75) 75 D/U's 15 Power Snatches (115/75) 3 Rounds (25 Minute CAP) STRENGTH
10 Minute EoMOM of: 7 Deadlifts @ 65-70% of 1RM METCON 5 H/S Push Ups 10 Alternating Pistols 15 Ab Mat Sit Ups 14 Minute AMRAP SKILLS
Teach and Practice Turkish Get Ups METCON Bench Press (135/95) Hang Power Snatches (95/65) Thrusters (95/65) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 STRENGTH
10 Minute EoMOM of: 3 Squat Cleans @ 85% of 1RM METCON 200 Meter R-U-N 10 Box Jump Overs (30/24) 8 Rounds STRENGTH
10 Minute EoMOM of: 3 Deadlifts @ 85% of 1RM METCON 10 Burpees 10 Pull Ups 10 KB Swings (53/35) 5 Rounds STRENGTH
10 Minute EoMOM of: 3 Back Squats @ 85% METCON Clean and Jerk (135/95) T2B 2, 4, 6, 8, 10, 12, 14, 16..... 11 Minute AMRAP STRENGTH/SKILL
1st MINUTE: 5 Power Snatches 2nd MINUTE: 4 OH Squats 3rd MINUTE: 3 Snatch Balance 4th MINUTE: REST 3 Rounds METCON 1 MILE Run OR Row 100 D/U's 1 MILE Run OR Row |
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March 2019
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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