Bi-linear Spotlight on: Foot spacing MetCon: 36 Deadlifts (315/205) 5 Muscle Ups 19 Jerks (185/135) 82 Cal Assault Bike Happy Birthday to Me!
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Bi-linear 24:00 EMOM 1:00 Complete 10 Reps DB/KB OH Lunge each arm @ max of 3 weeks ago 2:00 Rest 1:00 3 Rep Split or Squat Jerk 2:00 Rest Spotlight on: Foot spacing MetCon: WOD #3 10:00 AMRAP As a team complete 150 D-Ball Squats (150/100) Then in Remaining time Set 10m max OH Yoke Carry (Female Front Rack Carry) Olympic Lifting
20:00 E2MOM 1 Clean Pull + Hang Squat Clean + Clean & Jerk Spotlight on: Glutes & Core Metcon: Heavy Grace 30 Clean & Jerk (185/135) #TransformationTuesday 12:00 Mobility Olympic Lifting 20:00 E2MOM Snatch Deadlift + Snatch pull + Hang Squat Snatch + Squat Snatch Complex 2 sets @ 75%, 2 sets @ 80% 2 sets @ 85% & 2 sets @ 90% & 2 Sets of 95% of max weight 3 weeks ago. Spotlight on: Speed Under Bar Metcon: Teams of 3: “Fragracabel” 12:00 AMRAP 3-3-3-3-3 Snatch – Clean & Jerk – Thrusters – Pull Ups 2 partners working at the same time doing synchronized reps |
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