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  • Writer's pictureJohn Fadel
    • Nov 17, 2022
    • 1 min read

Friday Mix

Timer 8.3

full body burner

40:20

1st and 2nd lap - 2 sets

3rd Lap - 1 Set :Burner

Water break between 1st and 2nd lap. No water break between 2nd and 3rd.


Circling the room

-Mixture of upper body, lower body, cardio and core movements

  1. Rowers (goal 12/10 Cals a set)

  2. BB sumo squats 185-225/105-135

  3. HS push ups/ HS work

  4. Sprinter/toe touch crunches

  5. DB thrusters

  6. Rig BB OH squats

  7. Rip 60 rows

  8. KB/DB suitcase carry oh carry 50/35

  9. Knee get ups






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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat