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  • John Fadel

Tuesday Metcons

Goals: is to hold a steady pace, go heavier and try not to race through it if your looking for strength gains. Lean muscle mass pick a moderate weight and try and stay consistent through the rounds.



3 Rounds: BB #115/75 +#135/85-95

West corner of building run

8 hang power cleans

8 front rack lunges

8 Push presses

8 pull ups

15/12 bike cals rower

Rest 2 min


Then 3 rounds: DB’s #50/35

8 HS push-ups or option box push ups

10 RDL

8 snatches

10 single DB OH tricep extensions

8 bar over burpees

2 min rest

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