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  • Writer's pictureJohn Fadel

Saturday Mix!

Warm up-

With An Empty Barbell:

10 Good Mornings

10 Reverse Lunges

10 Stiff-Legged Deadlifts

3 Light Deadlifts

2 Moderate Deadlifts


5 sets to find 1RM

1:30 x5


Barbell complex Amrap 10min 115/75# 95/65#lean

Try to keep the barbell in hands throughout all movements.

5 cleans -8 lean

4 lunges -8

3 SOH -6

5 burpee over barbell



"Hell N Back"

4 Rounds For Time:

200 Meter Run

12 Deadlifts 185 / 135 lb

12 Chest to Bar Pull-ups   


Time Cap: 15 Minutes


Modifications:

200 METER RUN

- Reduce Distance

- 250m Row

- 200m Ski

- 500m Bike

DEADLIFTS

- Reduce Reps/Loading  

- Dumbbell Deadlifts

- Kettlebells Deadlifts

CHEST TO BAR PULL-UPS

- Reduce Reps

- Banded Chest To Bar

- Strict Chest To Bar

- Pull-Ups

- Ring Rows

- Alternating Dumbbell Plank Rows  


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