231012 Sunday
Gymnastics
Max unbroken set of pullups
3 sets at 50%, 1 min rest
Max unbroken set of strict HSPUS
30 sets at 50%, 1 min rest
Min max reps 10+
Metcon
14 min amrap
7 thrusters 40/30kg
7 pullups
7 situps
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See AllWeightlifting Power clean build to 2RM DNG 5 min EMOM 3 reps at 80% Metcon 9 min AMRAP 40 DUs 4 cleans 60/40 1 burpee BMU add 2 reps on each round cleans & burpee BMU
In teams of two 40/30 cals 20 deadlifts 120/85 15 RMUs 2 min rest 3 rounds 10 shuttle runs 20 synchro pullups 10 shuttle runs 20 synchro 1DB thrusters 2 min rest 3 rounds 20 box jump overs 20 synchro
Strength back squats build to 2RM 1st rep with 2 sec pause in the bottom Metcon 6 min AMRAP 8 power snatches 40/30 4 toes to bar 2 min rest 6 min AMRAP 8 SDHP 40/30 4 HSPUs
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