April 20th, 2020

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STRENGTH

Push Press - 4x6

​Use appropriate implement for your goal and skill level: barbell, dumbbells, kettlebells, log, axle, keg, etc.

ACCESSORY

*ALT EMOM x8*

(1a) Dumbbell Row
(1b) Dumbbell Floor Press


​CONDITIONING

*AMRAP 12*

150m Row
6 Burpees Over Bar
3 Hang Power Cleans

AHAP using a barbell, dumbbells, or kettlebells as necessary.

ACCESSORY

*ALT EMOM x8*

(1a) Pull Ups or Towel Rows
(1b) Dips or Push Ups


​CONDITIONING

*AMRAP 12*

100m Sprint
5 Burpee Broad Jumps
10 Single Arm Thrusters

AHAP using a dumbbell, or kettlebell, or band as necessary.