STAMINA

Mobilize

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STAMINA SQUATS

EMOM x 14:

1 = 2 Front Squats

2 = 4 Back Squats

(72% of Front Squat Max)

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OLY TECH

6 Sets:

Snatch-Grip DL to Knees

Snatch-Grip DL to Pockets

Snatch-Grip High Pull

2 Power Snatches

Increase from last week

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TEMPO SNATCH GRIP DL

3 Sets

2 Tempo DL (Snatch Grip / Tempo is 5s eccentric & 5s concentric)

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18 WHEELER (done HERE before)

AMRAP in 18m:

18 Cal Row* (13 Cal on Echo Bike)

15 Wall Balls (20/14)

12 Alt. DB Snatches (50/35)

9 TTB

Keep in mind the past ones on the Bike were NOT even CLOSE to what an ECHO bike would be or what the Rower was (IMO)!

13 Cal Bike Crew (Upstairs)

Daliege ~ 35# DB ~ 5 Rnds + ?? Reps

Pyan ~ 35# DB ~ 4 Rnds

Smalls ~ 20# DB ~ ??

------ 18 Cal Rows for US...

Z.Wendt ~ 255# Stam Sqts / 105-115-125-135-145-150 / 165-175-185 / 5 Rnds (2:45 1st Rnd...little too hot!)

tb ~ 205# Stam Sqts / 105-115-125-135-145-150 / 165-175-185 / 5 Rnds + 9 Cal Row

Splits (18 cal Row times)

3:20 (1:01) / 6:50 (1:02) / 10:25 (58s) / 14:10 (1:06) / 17:20 (1:04)

Rnd Splits = 3:20 / 3:30 / 3:35 / 3:45 / 3:10

WB = 12-3 / 9-6 / 9-6 / 9-6 / 15

Alt DB & TTB = UB