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  • Writer's pictureJohn Fadel

Saturday Mix

BB goal is to increase weight each round. Stay at heaviest weight to finish rounds if you can't go up.

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:

15/12 cal row

10 total BB lunges 95-155/65-95

or 16 65-95/55-65

10 DB Bentover rows 50/35 or 15 40/25


Rest 3min


10 min amrap:

200m run Corner of building run

4 Snatches 95-135/85 or 8 snatches 65-95/55-65

10 pull ups


rest 3 min


10 min amrap:

8 burpees over BB

6 DL 225-275/155-175 or 12 135-185/75-105

10 OH tricep extensions 50/35 or 15 40/25

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