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  • Writer's pictureJohn Fadel

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: BB 95/65

20/15 cal Bike/Row

6 BB Hang power cleans & press

10 Front squats with half rep between each squat

rest 3 min


10 min amrap:

30 DU or 70 single jump rope

10 DL Body Weight#

4MU/8CTB/10pull ups

rest 3 min


10 min amrap: single DB 50/35

Back to the rowers and bikes! 20/15

10 DB sissy squats

10 snatches 50/35

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