8:30am, 9:45am 1 on 1


deloading 3 lifts, EMOTM FOR 10:00

3 heaving (deep dip and drive) snatch balance, 3:00

3 snatch balance, 4:00

5 snatch drop, 3:00


3 barbell curls

3 upright rows

press to back rack-

3 good mornings

3 squats

press to lower-

20 reverse crunch

14:00 AMRAP

*a movement and number will be called out at random times throughout the workout and you will have a certain amount of time to complete that “assignment”. More to come.


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