In team of three A. For Time (15’ T.C.) 63 Deadlift @140/100 45 Hang Power Clean @100/70 27 Cluster @60/40 L1: DL 120/80 HPC 80/55 CLU 50/35 L2: DL 100/65 HPC 70/45 CLU 40/30 L3: DL 80/55 HPC 40/40 CLU 30/25 B. For time (15’ T.C.) 25 burpees 50...
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A. 4’ E2MOM 5 Power Snatch @70% B. 4’ E2MOM 4 Power Snatch @75% C. 4’ E2MOM 3 Power Snatch @80% D. 4’ E2MOM 2 Power Snatch @85% E. 12’ AMRAP 5 wall ball @9/6 15 DU – After each completed round, add 5 wall-ball and 15 DU...
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A. 15’ For max cal Mostructural @your choice – Every minute perform a :15 sprint. B. 10 RFT (15’ T.C.) 12 KB Box Step up @24/16-60/50 3 Wall Walk
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A. 4’ E2MOM 3 Push Press + 3 Push Jerk @70% B. 4’ E2MOM 2 Push Press + 3 Push Jerk @80% C. 4’ E2MOM 1 Push Press + 2 Push Jerk @90% Of 1 RM of Push Press D. 5 RDS For Time (3’ T.C.) 250m Row/Ski or 16/12 Cal AB 7 Pull up
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A. 15’ E3MOM 5 tempo deadlift Tempo is 31X1 (3 seconds down, no pause, explode up, 1 second pause before next rep) Start @65% of 1 RM of Deadlift B. For Time (15’ T.C.) 30/24 Cal AB 30 TTB 30/24 Cal AB 10 Wall Walk 30/24 Cal AB 30 TTB
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A. 15’ E3MOM (5 sets) Front Squat 2 Pause Front Squat* + 2 Front Squat @60% of 1 RM front Squat *5’’ pause in bottom position B. For Time (15’ T.C.) 45 Push Up 30/24 Cal Monostructural 30 HSPU 30/24 Cal Monostructural 15 HSPU
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A. In team of two For Time (30’ T.C.) 18-15-12-9-6-3 Squat clean @60/40 36-30-24-18-12-6 KB AM Swing @24/16 Invert task for complete the round At the end of every round perform In syncro 30-25-20-15-10-5 Lateral burpees over the BB
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A. 15’ E3MOM Bench Press 10-10-10-10-10 Target 70-80% of 1-rep-max B. Nate 20’ AMRAP 2 Ring MU 4 HSPU 8 KB AM Swing @32/24
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A. 15’ E3MOM (5 sets) Back Squat 2 Pause Back Squat* + 2 Back Squat @60% of 1 RM Back Squat *5’’ pause in bottom position B. In team of two For Time (15’ T.C.) 100 box jump-over @60/50 80 hang power snatch @35/25 60 C2B – Step down from the box...
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A. 10’ E2MOM 3 Jerk Dip + 3 Jerk Balance + 3 Pause Split Jerk * Start @35-40% of 1 RM Jerk *5” pause B. In team of two 3 sets (24’ T.C. for all job) 2 RFT (4’ T.C.) 11 OHS @40/30 9 Box Jumps @60/50 7 Burpee Over Bar -rest while partner goes
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A. 10’ EMOM 1 Snatch Pull + 1 Squat Snatch @75% of 1 RM Snatch B. In team of two For Time (20’ T.C.) 1-2-3-4-5-6-7-8-9-10 Devil’s Press @2×22,5/15 *12/10 Cal AB after each set 1 Partner on Devil’s Press and 1 on Bike. Each partner switches...
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A. 15’ E3MOM Pause Deadlift* 3-3-3-3-3 Start @70% of 1RM of Deadlift 3* pause at knee Reset every reps B. In team of two 10 RFT (20’ T.C.) 15 Cal Row 10 Deadlift @80/50
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