9.9.19
On the 4:00 x 5 Rounds: 12/9 Calorie Row 6 Hang Power Cleans 12/9 Calorie Row 6 Push Jerks Build in Barbell Weight
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Teams of 3 3 Rounds: 4 Minute Bike Calories 3 Minute Wallballs (20/14) 2 Minute Burpees
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In teams of 2, Row 5000 meters as fast as possible * While one partner is rowing, the other partner is either holding a Barbell into a deadlift hold 185/135 or holding a handstand * Alternate between the two holds each set: – Partner 1 rows, Partner 2 Deadlift hold[…]
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Power Snatch Perform 2 reps every minute on the minute for 10 minutes Notes: – Perform all sets at 70-80% of 1RM – Focus on technique and speed over weight, especially if relatively new to lift – Only add weight across sets if technique & speed are SOLID. If not,[…]
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Strength 1 Power Clean 1 Hang Squat Clean 1 Squat Clean 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85
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AMRAP 12: 10 Strict Presses (95/65) 25 Double Unders 10 Strict Pull-ups 25 Double Unders
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