Ferda Barbell

Strength

10min to work to max in the complex:

1 Squat Clean + 1 Thruster + 1 Front Squat + 1 Jerk

MetCon

9min EMOM

min1: AMRAP Push Press
min2: AMRAP Front Squats
min3: Rest 1min
min4: AMRAP Push Jerk
min5: AMRAP Squat Cleans
min6: Rest 1min
min7: AMRAP Thrusters
min8: Rest 1min
min9: AMRAP Squat Clean & Jerk

*score = total reps

FITNESS: 75/55
PERFORMANCE: 105/75
COMPETITION: 135/95

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Posted 1 year AGO

Eric Barber

Founder & Coach

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