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3 Rounds
10 Strict T2B
5-10 Strict Pull Ups (C2B if possible)
10-15 Ring Push Ups
200m Run (Easy, recovery pace)
4 Rounds
AMRAP 3
5 Hand Release Burpees over Bar
4 Power Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)
3 Ring Muscle Ups, Fx: 6 Chest to bar pull ups
2 Power Snatches (135/95) (Fx: 95/65) (Rx+: 155/105)
1 Rope Climb
Rest 3:00 between AMRAPs. Start where you left off.
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Back Squat:
10@60-65%
2×10@65-70%
10+@70-75%
Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.
“AMRAP 12:
10 Reverse Back Rack Barbell lunges (135/95) (Fx: 115/80)
10 Box Jumps (30/24) (Fx: 24/20)
10 abmat situps
Rx+ 155/105″
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Overview Of The Week:
Monday: Power Snatches
Tuesday: Back Squats
Wednesday: Strict Gymnastics
Thursday: Deadlifts
Friday: Bench Press
Saturday: Hang Squat Clean
Sunday: Strict Press
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E2MOM 16
5 Power Snatches @ 70-75%
Does not need to be touch and go.
AMRAP 20:
400 meter Run
10 Chest 2 Bar Pull ups (Fx: 10 Pull ups)
40 Double Unders
20 Dumbbell Shoulder to Overhead (50/35, Fx:35/20) (10 each side)
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E2MOM 16
5 Power Cleans
Set 1: 60%
Set 2: 60%
Set 3: 65%
Set 4: 65%
Set 5: 70%
Set 6: 70%
Set 7: 75%
Set 8: 75%
Touch and go if possible.
3 Giant Sets
5 Close Grip Bench Press Tempo 3301 (Max
5-8 Ring Rows Tempo 3003
:45-1:00 Dual Front Rack KB Hold (As heavy as possible)
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Sprawling entertainment venue with a high-tech driving range & swanky lounge with drinks & games. So Bring a Friend!!!
Address: 20356 Commonwealth Center Dr, Ashburn, VA 20147
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Front Squat:
4×10@60%
1×10@50% with 3 second pause at the bottom of each rep
Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.
“19.Fun”
Partner WOD:
AMRAP 14:
1 working/1 Resting
50 Ft. Single Arm Front Rack Walking Lunges 50/35, Fx: 35/20
50 Strict HSPU (Fx: Kipping)
50 Suitcase Carry Step ups 50/35, Fx: 35/20
50 ft. Handstand Walk
