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EMOM x 10
2 Sumo Deadlifts @ 85% (+5%)
*Down To 2 Reps Now As % Increases
EMOM x 10
Odd: 10 Banded Good Mornings
Even: 5 Wide-Stance Squat-Therapy reps
Teams Of 2
30/24 Calorie Bike
20 Partner Sit-ups w/MB (20/14)
10 Sandbag Cleans Over Shoulder (150/100)
*Partition reps as desired
Sit-ups- both partners will sit down with toes touching, each will have an ab mat. Partner 1 starts w/MB at chest and descends for sit-up, they touch the ball behind them as they would with hands on a regular sit-up. When they travel back up to full extension they will pass the MB to partner 2 who will then do the same. Alternate Reps for 10 each and 20 Total.
Sandbag Sub Options
- Bring Sandbag just to standing/on top of box
- 30 KB High Pulls per team each round
3 Rounds (18:00)
2:00 Max Calorie Bike
2:00 Max Partner Sit-ups
2:00 Max KB High Pulls
Take 10:00-15:00 to work on a Sots Press
-Practice Behind the neck Snatch Grip and in the front rack with clean grip. If you’re struggling, stay very light (PVC) and work through positions. If you’re a stud feel free to build to a challenging 3 Rep.
Post Results to the whiteboard.