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  • Writer's pictureJohn Fadel

Tuesday mix

Sec 1

Emom x3 laps -15 min

(For set up have everyone grab a barbell for their own OH. They will use the same barbell for the AMRAP’s.)

14 wall balls

8 OH squats 115/75

8 R/L DB Bench single arm rows (each arm)

10 Moving plank (each arm 20total)

6 50ft Sprints (down & back)


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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