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Saturday Mix

Goal is to keep a steady pace.

Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rounds and intervals. Try not to drop the DB's.

Everyone in there own spots and get all equipment ready for all rounds prior to start. Depending on class size start at Different AMRAPS.


10 min amrap:

20/15 cal row

8 Dead lifts 225/145

10 DB Bent-over Rows 50/35


10 min amrap:

20/15 cal bike

8 SOH 95/65-135/85#

10 OH Lunges option front rack 5 each side

rest 3 min


10 min amrap:

Curb and back run

4 MU or 8 CTB or 10 pull-ups

DB cleans 50/35

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