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Workout of the Day

FITNESS
A. E2min for 5 sets:
4 push presses

Training notes:
•Start moderate and build as able. No misses.

Record weight.

B. 5 min AMRAP:
3-6-9-12…assault bike/row calories
3-6-9-12…vertical ring rows
+
(Rest 3 min)
+
5 min AMRAP:
3-6-9-12…assault bike/row calories
3-6-9-12…push-ups, hand-release

Training notes:
•Modify movements so that you are able to get through at least a few rounds. Pick something that will be challenging, but don’t sacrifice positions or standards as the reps get hard.

Record time.

PERFORMANCE
A. E2min for 5 sets:
Push jerk x2 + Split jerk x2

Training notes:
•Start moderate and build as able. No misses.
•Take from the rack.

Record weight.

B. 5 min AMRAP:
3-6-9-12…assault bike/row calories
3-6-9-12…strict handstand push-ups
+
(Rest 3 min)
+
5 min AMRAP:
3-6-9-12…assault bike/row calories
3-6-9-12…strict chest-to-bar pull-ups

Training notes:
•Modify movements so that you are able to get through at least a few rounds. Pick something that will be challenging, but don’t sacrifice positions or standards as the reps get hard.

Record reps completed in each AMRAP.

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