I'll be gone tomorrow, Maria/Sunshine will be organizers -- 2:00p Arrival, 2:30p start time:
1) EMOM21:
a) 15 DB Thrusters (35/25/hand)
b) 15 Box Jumps (30/24")
c) 15/12 Cals Airdyne or Skiier
*Should be in teams of 3 and alternate stations*
rest 5 minutes then begin:
2) E90s for 15mins:
2 Push Jerks + 1 Split Jerk (cycled, work for speed and efficiency, stay at a weight you can control)
rest 5 minutes to set bars then..
3) 12min AmRap:
20 FR Step-Back Lunges (135/95)
10 Rope Climbs
20 Deadlifts (135/95)
*End with 10 minutes of weakness work -- find partners who need the same thing as you and get to work quickly after the MetCon*
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