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Snatch Complex
E3MOM 21

1 Power Snatch+1 Hang Squat Snatch+1 Overhead Squat (ME)

5 Rounds
20 Air Squats
20 Kettlebell Swings (24/16) (Fx: 16/12)
5 Power Cleans (165/115) (Fx: 115/80)

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AMRAP 36
With a Partner, Alternating Movements
400m Run (one partner)
5 Devil’s Press + DB Thruster (50/35) (Fx: 35/20)
10 DB Farmers Carry Box Step Overs (50/35) (Fx: 35/20)

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Overview of the Week
Monday: Bench Press
Tuesday: Partner DB MetCon
Wednesday: Snatch Complex
Thursday: Deadlifts
Friday: Back Squats
Saturday: Power Cleans
Sunday: Split Jerks

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Meathead Monday:

Superset:
Bench Press: 4 x 5 (ME)
Strict pull-ups (minimum 10 each round, feel free to go weighted)

3-4 Sets:
DB Bicep Curls 8 each side (ME)
DB Tricep Kick Backs 8 each side (ME)
Single Arm DB/KB Row 8 each side (ME)
15 GHD Situps, Scale: 15 abmat situps

Optional finisher:
1 mile time trial
or
5k run
or
2k Row

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E3MOM 21
Alternating Movements
5 Touch and Go Push Jerks

Set 1: 70%
Set 2: 75%
Set 3: 75%
Set 4: 75%
Set 5: 80%
Set 6: 80%
Set 7: 80%

AMRAP 7
50 Air Squats
10 Ring Dips (Fx: 5 Ring Dips) (Rx+: High Rings)

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“Danny”
AMRAP 20
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull-Ups

Core Finisher:
3 Rounds
0:30 Hollow Hold
0:30 Arch Hold
0:45 High Plank (Increase weight each round)
400m Run at Easy Pace