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  • Writer's pictureJohn Fadel
    • Jul 4, 2022
    • 1 min read

Tuesday Mix

Section 1

EMOM-every minute on the minute

You have one minute to complete each rep or cal count. The top of each minute starts your next movement.

16 min

Equals 4 laps around all movements

Mixture of upper, lower and cardio movements.


12/10cal Rowers

15 barbell curls 65/45

10 Burpee box overs

10 lunge presses 35/20

Sec2 - DB’s 50/35

7 min AMRAP

8 bent-over rows

8 squats

8 push press

REST 2min

7 min AMRAP 115/85

8 barbell ab rollers

8 squat cleans

8 Pull ups

1 lap cash out

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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