By September 29, 2022 No Comments
Friday, September 30


Happy Birthday Anne Johansen!

Warm up:
10 Passthrough
5 Yoga pushup
5 reps of Burgener warm-up w/PVC or barbell
10 Partner Junkyard dog (5 each)
:30 Bottom of squat

A) EMOM x 10 minutes (Build every 2 sets)
Hang Power Snatch + OHS
Focus on form over load. If you are limited by the amount of weight you can OHS, perform your OHS separately with a PVC or lighter barbell.

B) Team Sled Pull
12 minute AMREP
In teams of 3 perform
P1 150′ Sled pull (Light and fast)
P2 KB/DB front rack hold (Rx-50/35, scale as needed)
P3 Rest
Rotate as a team through the 3 stations, rotating after each sled pull.

1:00 Archer
1:00 Lizard

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