A1. Front squat 3×5 +5-10lbs from July 22
A2. Bench T-spine mob x6
AMRAP in 8 minutes:
8 Box jumps,
8 Dead-lifts,
8 Toes to bar
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
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A1. Front squat 3×5 +5-10lbs from July 22
A2. Bench T-spine mob x6
AMRAP in 8 minutes:
8 Box jumps,
8 Dead-lifts,
8 Toes to bar
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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