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  • Writer's pictureJohn Fadel

Tuesday Mix

Starting out with strength. Then finishing with conditioning. For time. Barbell Bench press :15 min

5x5; rest :90 *RPE 8. Pair up, help each other switch out weights. 80% of 1 rep max

-10 DB squat swings in between each set.

50/35


3 Rounds:

-15/12 cal bike/rower

-5 hang power clean and press 115/75#

-5 OHS option front squats 115/75#

-50 DU’s 100 singles

rest 1:30 *each round

then: 3 Rounds:

-12 Box Jumps

-8 HS push-ups / box HS push-ups

-10 DB lunges 50/35# -or BB back rack 115/75#

-15 Box Dips

rest 1:30 min *each round

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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat

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