FUNDAMENTAL BLOCK
Push & Carry
Strict Press DB/BB 8 x 3 sets
Single Arm SP 10 x 3 sets
Push Press Technique 5 x 6 sets
Farmers Carry 45 sec x 3 rounds
Suitcase Carry 30 sec x 3 rounds
EMOM 10 min
15 strict press
30 sec carry hold
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See AllTechnique: Rope Climb Push Press 5x5 @80% of 1 RM For time: Barbell Complex w/ 50/25 kg 5 Power Clean 5 Front Squat 5 Romanian Deadlift *every round: 25 wall ball 5 Muscle Up/ 10 Pull-ups
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Technique: Deadlift - Mobility & Position 5 x 4 sets EMOM 12 min 10 S. Press 15 Barbell Row 15 Ring Dips AMRAP 12 min 5/5 KTB Snatch 7 T2B 9 Goblet Squat
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Strength: Back Squat - 6x4 sets Goblet squat 6x3 sets For time: 21-15-9 Thrusters 30/15 kg 42-30-18 Push Ups 15-9-6 Pull Ups Side plank
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