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190201

1) WARM-UP:

Stretch

Mobility: Wall Squats x 10

3 Rounds:

Plank Walk x 10 steps each, Handstand Hold x 15 sec, Wall Climb x 2

or

Monkey Tails x 2 each, Toe Taps x 2 each, HS Walk x 15’

2) OLYMPIC LIFTING: Alt. EMOM 10

Snatch High Pull + Power Snatch + Overhead Squat

DB/KB Squat Snatch x 2 each

—2 min rest—

EMOM 3:

5 x Power Snatch @70% of heaviest complex

3) METCON: Partner

AMRAP 15:

30’ x HS Walk (Rx+ 60’, Scaled Bear Crawl x 120’)

60’ x Double DB Front Rack Lunge @50/35 (Rx+ one overhead/one down, Scaled less weight)

120’ x Farmer’s Carry @70/53 (Rx+ plate carry @35/25, Scaled 53/35)

60’ x Double DB Front Rack Lunge @50/35 (Rx+ one overhead/one down, Scaled less weight)

30’ x Burpee Broad Jump

—2 min rest—

AMRAP 3:

Max DB Thrusters @50/35 (Scaled less weight)

*split reps as needed for both AMRAPs

Earlier Event: January 31
190131
Later Event: February 2
190202