Strength: 10:00 EMOM Jerk 7:00 EMOM 2 Reps @ 80% 3:00 EMOM 3 Reps @ 80% Metcon: 20 min Partner AMRAP 1-2-3-4-5-5-4-3-2-1 Bench Press (205/125) Power Clean (205/125) One partner works while one partner rests. Partner 1 will do one rep of each movement and then Partner 2 will do one rep of each movement. Partner 1 will do 2 reps of each and then partner 2 will do 2 reps of each, etc. If you and your partner complete the ladder up and back down, repeat the ladder again until time is called.
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Strength: 2 Reps Deadlift @ 80% MetCon: "Jennifer" 26:00 AMRAP 10 pull-ups 15 kettlebell swings (55/35) 20 box jumps (24/20) Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family. |
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