261022 Thursday
In teams of two
For time
50 OH lunges 50/35
10 rope climbs
2 mins rest
40 power cleans 60/40
20m HSW
2 mins rest
30 STOH 70/50
30 BMUs
2 mins rest
20 front squats 80/55
40 HSPUS
2 mins rest
10 squat snatches 90/60
50 C2B pullups
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See AllWeightlifting 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
Strength Push press Build to 3 rep heavy Metcon In teams of two 18 min AMRAP 400m synchro run 200m sandbag bearhug carry or double KB front rack walk 100m sled pull
Strength Back squat Build to heavy 3 EMOM 5 mins 1 rep at 100% Metcon Every 6 mins for 3 rounds 400m run 2 rounds 10 power snatches 40/30 10 burpees over the bar (Each round should be 4 mins or less,
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