Wednesday 200812

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“Kicking & Screaming”

Complete as many rounds and reps in 20:00 of the following:

10 Power Snatches 115#/85#

20 Overhead Squats 115#/85#

30 Toes to Bar

40 Single Arm Dumbbell Hang Clean and Jerks 50#/35#


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Strong lady crew!!

AMRAP Wednesday.

Today’s grippy AMRAP is a little longer with some moderate weightlifting and a gymnastic movement. Combining these movements together will tax your overhead stamina, midline, and conditioning.  We are looking to get 2-3 rounds which works out to a round every 6:30-10 minutes. In order to achieve this scale the workout to your needs. The barbell weight should be the same for both movements so choose a weight that is doable for the harder of the two. Because the Toes To Bar rep amount is high and we don’t want to spend a ton of time at this station, scale the number. Especially if you don’t have 20 or more unbroken when fresh. With the Single Arm DB Hang Clean And Jerks we will be switching every 5 reps so choose a weight you can see yourself completing this station with limited breaks. Get in and get over this hump day kicking and screaming!


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