Friday 7-21
1. EMOM x 8: 1 Snatch @ 70-75% (Perfect Technique) 2. EMOM x 6: 1 Clean+Front Squat+Jerk @ 70-75% (Perfect Technique) 3. Tall Kneeling DB/KB Alternating Press 3×12 (6/side), rest 2:00 between sets.
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Thursday 7-20
1. Performance: Strict Chest-to-Ring Pull Up+Chest-to-Ring Hold 3×6-8+:20s hold on last rep, rest as needed between sets. OR Fitness: Strict Pull Up+Chin-Over-Bar Hold 3×6-8+:20s hold on last rep, rest as needed between sets. 2. With a Partner: 10 Rounds (5 Rounds Each): Row 25/20 Cals 100′ Farmer’s Walk (2/1.5, hand) *1 Person works while the…
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Wednesday 7-19
1. Back Squat 3×3 70%, rest 3:00 between sets. 2. For Time: 90 Double Unders 30 Thrusters (95/65) 60 Double Unders 20 Thrusters 30 Double Unders 10 Thrusters
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Tuesday 7-18
1. Skill: Movement Prep 2. 15 Minute AMRAP: 7 Muscle Ups L-Sit Hold Accumulate :30s
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