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  • John Fadel

Tuesday Mix

Sec 1

EMOM x4 16min

12 DB SOH

8 Box step ups 50/35

12 Alternate Gorilla rows

12 WB lunge slams


Sec2

amraps 19min

AMRAP 5min:

15/12 Calorie Row/Bike

21 Push ups

21 squat cleans 95 / 65 lb


Rest 2 Minutes


AMRAP 5min:

12/9 Calorie Row/Bike

15 bent over rows

15 Squat cleans 115 / 85 lb


Rest 2 Minutes


AMRAP 5min:

9/6 Calorie Row/Bike

9 Pull ups

9 Squat cleans  135 / 95 lb  


- Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout each interval.

 

- AMRAP 1: The row/bike should take less than 1:30, Squat cleans, start from the ground & should be complete in 1-2 sets in less than 1:00. Athletes will strive to complete 1 full round. Pick weight according to that. Adding weight each AMRAP.


- Loading: The final barbell should not exceed 70% of your 1RM Squat clean.

 

- Score: Enter rounds+reps completed in each interval. Overall score will be the sum total.  

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