Barbell Cycling
Power Clean 10-10-10
(focus: speed & efficiency)
For time:
1000m Row
50 Hand Release Push-up
30 Deadlift 275/185
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Competitor
Barbell Cycling
Power Clean & Jerk 10-10-10
(focus: speed & efficiency)
AMRAP 20:00
30 Wall Ball Shot
60 Double Under
90′ Single-Arm Overhead Walking Lunge 50/35
60 Double Under
30 Burpee to a 6″ Reach
60 Double Under
90′ Single-Arm Overhead Walking Lunge
60 Double Under
30 Toes to Bar
For time:
300m Row
(rest 1:00)
300m Row
(rest 1:00)
300m Row
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FitEssentials
For load:
“Superset”
7-7-4-4
Back Squat
Strict Pull-up
4 rounds for total reps:
:30 DB Snatch
:30 Rest
:30 Wall Ball
:30 Rest
:30 Row
:30 Rest
:30 Plank Hold
:30 Rest
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×2
Snatch Pull
110% 4×2
Back Squat
70% 1×2
75% 1×2
80% 1×2
85% 1×2
90% 1×2
“The secret to success is good leadership, and good leadership is all about making the lives of your team members or workers better.”
~Tony Dungy
