Friday 9/13


Mini band lateral walk x 10/side Mini band Squat 5 second up 5 second down x 5 Mini Band Good Morning x 10 + AMRAP 7- moderate pace 8 Step Ups 6 KB Sumo Deadlifts 4 No Push up Burpees


A.1: Back Squat (4x4 @ 70% of last week's single)

A.2: Seasaw Carry (4x50'/side)

front rack (lighter) side (heavier)

Metcon (4 Rounds for time)

20 Sumo Deadlift High Pull, 75/55 20 Burpees over the Barbell rest time = work time x 4 rounds

Extra Work

A: Snatch (60×2, 70×1, 80×1, 85×1)

B: Clean and Jerk (60x1, 70x1, 80x1, 85x1)

C: Snatch Pull (3x4@105% (of Snatch 1RM))

D.1: Nordic Curls (3x8)

D.2: Turkish Get Up (3x1/side- HEAVY)


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