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Weightlifting Strength
Power Snatch
Emom 10 mins 2 reps @75%
First rep 3 sec pause in the receiving position
Metcon
20 min AMRAP
5 Burpees
1 Rope climb
30 DUs
Aerobic Capacity
Row or Run
6 sets
150m moderate pace
150m fast pace
150m easy pace
1 min rest
Metcon
20 min AMRAP
5 Burpees
1 Rope climb
30 DUs
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3...
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB...
اجيب وياي بطات مال حمار حساوي اليوم 🦿🦵