Wednesday, August 21, 2019

Performance

EMOM for 10 min
1 squat clean thruster

Four cycle of the following
AMRAP in 3 min
500 meter row
ME power cleans, 185/135
Rest 2 min

Intermediate

EMOM for 10 min
1 squat clean thruster

Four cycle of the following
AMRAP in 3 min
425 meter row
ME power cleans, 135/95
Rest 2 min

Fitness

AMRAP in 10 min
3 hang squat clean thrusters
150 meter run

Four cycle of the following
AMRAP in 3 min
375 meter row
ME hang power cleans, 65/45
Rest 2 min

Burn

With a continuously running clock

AMRAP in 6 min
Barbell curls
DB tricep extension

Rest 2 min

AMRAP in 6 min
10 Bulgarian split squat, each leg
20 weighted glute bridges

Rest 2 min

AMRAP in 14 min
15 DB floor press
30 Russian twist
45 Mountain climbers

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