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M.E. Deck Power Clean 3-3-3-1-1-1
Rest 5:00
For Time:
10,9,8,7,6,5,4,3,2,1
DB Thruster 55/35 lbs
Swings 55/35 lbs
Max Effort Incline Press 5-5-5-3-3-3
Rest 5:00
Rest 5:00
DB Swing 20 Reps / Pull-ups 20 Reps
DB Swing 18 Reps / Pull-ups 18 Reps
DB Swing 16 Reps / Pull-ups 16 Reps
DB Swing 14 Reps / Pull-ups 14 Reps
DB Swing 12 Reps / Pull-ups 12 Reps
Loading 55lb Male athletes / 35lbs Female Athletes
Max Effort Trap bar* Dead lift 5-5-5-3-3-3
Rest 5:00
How many dumbbell get ups can you complete in 7:00?
Males 55 / Females 35 OR a load appropriate for your current mobility strength fitness
No Trap bar? Buy One OR Back Squat. Understand that you might Back Squat two rotations.
Max Effort Deck Power Clean 3-3-3-1-1-1
Rest 5:00
AMRAP in 10:00
10 Burpee Pull ups
20 Air Squats
30 Double Unders
Max Effort Hang Power Clan 3-3-3-1-1-1
Rest 5:00
AMRAP in 15:00
10 KTE
20 ABMAT Sit ups
30 Double Unders
