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Workout 1.11.20

 

A.

5 x (1+3) @ Tempo 22X1 for Squats

Health: Power Clean + Front Squats

F+P: Squat Snatch + Overhead Squats

 

B.

Health

Death by… 

EMOM for as long as possible- CAP 10: 

Min 1: 3 Hang Power Snatch + 3 Burpees

Min 2: 4 Hang Power Snatch + 4 Burpees

Min 3: 5 Hang Power Snatch + 5 Burpees

 

*Continue adding 1 rep of each movement until you can’t complete reps on the minute. 

*If you fail to complete work in a given minute, then rest the next minute and continue the workout at the last successful rep scheme for the remainder of the workout. 

 

Fitness

Death by… 

EMOM for as long as possible- CAP 10: 

Min 1: 3 Power Snatch 75/55 + 3 BF Burpees

Min 2: 4 Power Snatch 75/55 + 4 BF Burpees

Min 3: 5 Power Snatch 75/55  + 5 BF Burpees

 

*Continue adding 1 rep of each movement until you can’t complete reps on the minute. 

*If you fail to complete work in a given minute, then rest the next minute and continue the workout at the last successful rep scheme for the remainder of the workout. 

 

Performance

Death by… 

EMOM for as long as possible- CAP 10: 

Min 1: 3 Power Snatch 95/65lbs + 3 BF Burpees

Min 2: 4 Power Snatch 95/65lbs + 4 BF Burpees

Min 3: 5 Power Snatch 95/65lbs  + 5 BF Burpees

 

*Continue adding 1 rep of each movement until you can’t complete reps on the minute. 

*If you fail to complete work in a given minute, then rest the next minute and continue the workout at the last successful rep scheme for the remainder of the workout. 

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