250908 Monday
Gymnastics
12 min emom
Min 1: 6-10 strict pullups
Min 2: 10-15 push ups
Min 3: 30-50 sec plank
Min 4: rest
Metcon
12 min amrap
20/15 cal row
20 alt DB hang clean and jerk 22.5/15
20 situps
20 1DB step ups 20"
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See AllWeightlifting 1 Power Snatch + 1 Squat snatch build to heavy 10 min EMOM 1+1 at 80-90% Metcon 5 rounds for time 20 KB swings 24/16 15 box jump overs 10 bench press 60/40
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Weightlifting 1 clean pull + 1 power clean from below the knee Build to heavy 5 sets at 80-90% Metcon 8 min AMRAP 50 DUs 15 swings 10 alt goblet lunges 4 min rest 8 min AMRAP 15 box jump overs 15 KB S
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