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Mon Jul 10
Monday Jul 10, 2023
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    • 8pm

Post Activation Potentiation

Strength

E2M12M

1 Power Clean +
1 1-step Box Jump (AHAP)

MetCon

AMRAP

FITNESS
AMRAP
3 Power Cleans 95/65
5 Ring Rows
10 Box Push Ups 20/24
10 Alt Step Ups 24/20

5min AMRAP, 1min rest
4min AMRAP, 1min Rest
3min AMRAP, 1min Rest
2min AMRAP, 1min Rest
1min AMRAP, 1min Rest
*pick up where you left off
*score = total rounds & reps

PERFORMANCE
AMRAP
3 Power Cleans 155/105
5 Pull-ups
10 Push-ups
10 Box Jump Overs 24/20

5min AMRAP, 1min rest
4min AMRAP, 1min Rest
3min AMRAP, 1min Rest
2min AMRAP, 1min Rest
1min AMRAP, 1min Rest
*pick up where you left off
*score = total rounds & reps

COMPETITION
AMRAP
3 Power Cleans 205/145
5 C2B Pull-ups
10 Ring Push-ups
10 Box Jump Overs 30/24

5min AMRAP, 1min rest
4min AMRAP, 1min Rest
3min AMRAP, 1min Rest
2min AMRAP, 1min Rest
1min AMRAP, 1min Rest
*pick up where you left off
*score = total rounds & reps

 

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