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  • Writer's pictureJohn Fadel
    • Jun 30, 2022
    • 1 min read

Friday Mix Circuit

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

  2. Box jumps 24/20

  3. Banded delt flys

  4. DB single leg RDL or split leg DL

  5. DB bench press 70/30

  6. Rig Back squats RPE 8

  7. Rip 60 back rows

  8. KB Alt shoulder press 45/30

  9. Wall ball hamstring curls

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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

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