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E3MOM 18
5 Push Press (ME)
3 Rounds
20 Burpees
5 Strict Pull Ups (Fx: 2 Strict Pull Ups)
10 Kipping Pull Ups (Fx: 5 Kipping Pull Ups)
5 Strict Toes to Bar (Fx: 2 Strict Toes To Bar)
10 Kipping Toes to Bar (Fx: 5 Kipping Toes to Bar)
Complete full rounds of gymnastics without coming off of pull up bar for Rx. Rx+: C2B pull ups.
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Deadlift:
4×6@@75-80%
6@80-85%
Rest 2-3 minutes between sets.
5 Rounds:
200m Run
10 Thrusters (135/95) (Fx: 95/65)
Rest 1:00 after each round
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Snatch Complex
E3MOM 21
1 Squat Snatch+1 Hang Squat Snatch+3 Overhead Squats (ME)
AMRAP 12
Buy In: 300 Double Unders (Fx: 150 Double Unders)
In remaining time:
20 Alternating Dumbbell Snatch (50/35) (Fx: 35/20)
10 Dumbbell Push Press (50/35) (Fx: 35/20) (5 Each Arm)
5 Burpee Bar Muscle Ups (Fx: Burpees C2B Pull Ups)
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Overview of the Week
Monday: Back Squats
Tuesday: Snatch Complex
Wednesday: Deadlift
Thursday: Push Press
Friday: Cardio+Core
Saturday: DT
Sunday: Partner MetCon
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Back Squat:
E4MOM 20
Set 1: 6@70-75%
Set 2: 6@70-75%
Set 3: 6@75-80%
Set 4: 6@75-80%
Set 5: 6@80-85%
AMRAP 16
500m Row
50 Russian Kettlebell Swings (32/24) (Fx: 24/16)
100m Kettlebell Suitcase Carry (32/24) (Fx: 24/16)
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4 Rounds
20 Hollow Rocks
20 Arch Rocks
Max Time Low Plank
Rest 1:30 between rounds
If athletes can plank 1:30+ minutes, add weight.
4 Rounds
EMOM Rotating Stations
Min 1: Max Calorie Ski Erg
Min 2: ABMAT sit ups
Min 3: 5 Unbroken Ring Muscle Ups (Fx: 5 Unbroken C2B Pull Ups)
Min 4: Max Calorie Assualt Bike
Min 5: Rest
Score is max calories.
Coach’s Choice Mobility
