Wednesday March 3, 2021

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WARM UP:Β In any order

-3 min Bike
-3 min Row
-3 min emom of 7-10 Burpees

Strength: Core

EMOM (every minute on the minute) x 10 minutes pick one:
*12 abmat situps/AMRAP plank with remaining time
*8 toes to bar/AMRAP plank with remaining time
*4/3 bar muscle ups/AMRAP plank with remaining time

Workout: 10 Min Cap

50 Wallballs 20/14
50 Power Snatch 75/55

T1: Modify as needed
T2: As written
T3: 75 of each movement. Same time cap.

Extra

A. Snatch Lift off+ Snatch
build to a heavy an then do 3 more sets at 80%

B.
15-12-9-6
Unbroken Incline Bench Press
Unbroken(if possible)Strict Chin Up
*the stronger you are the heavier the weight you should use. A good starting point is 165/115.

Tuesday, March 2nd, 2021 at 8:27 pm / WODS