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  • Writer's pictureJohn Fadel

Tuesday mix

This metcon is for time!

You have a 1 min rest after each round so Go hard each round. The squat cleans to the SOH you shouldn’t have to put the bar down. If you have to break them up more than once your doing to much weight.

4 Rounds 95/65-115/85#

5 MU's/8 C2B/10 pullups

8 Squat cleans

8 S2OH

15/12cal bike or row

1min rest

-2 min rest

4 rounds of

10 push-ups

6 OH squats/8 front squats

8 Standing SA Bent-over rows R/L 50/35#

15 box jumps

1 min rest

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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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