Author: The Black Book

“Jackie”
1000m Row
50 Thruster 20/15
30 Pull-ups

9 min cap

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Snatch Complex,

Snatch Deadlift-Hang Snatch-Snatch-2x Overhead Squat
Find 1RM for the complex

Couple workout,

3 Rounds:
800m Row

50 Sit-up
50 Back extension
Rest

Weighted dip
Find 4 RM

On the minute for 5 minutes,
9 Deadlift 70/50
6 Hang power clean 70/50
4 Push jerk 70/50

Front Squat
Find 1 RM

3 Rounds:
AMRAP in 2 minutes,
15 Front squat 60/42,5
10 Toes to bar
Remaining time burpees
Rest 2 min

Team workout,

60 Cal Row

4 Rounds:
30 Push press 40/30
30 Toes to bar
30 Kb Swing 24/16

60 Cal Row

Back Squat
Find 3 RM

1 min AMRAP of,
Back Squats
@60% from 3RM Back squat

Rest 5 min

1 min AMRAP of,
Back Squats
@60% from 3RM Back squat

Find 1 RM for following complex
Hi-hang – Hang – Clean + 2 Jerk

“Grace”
30 Clean & Jerks 60/42,5

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Weighted pull-up
Find 4 RM

For time:
1k Row
25 Wallball 20/14
750m Row
25 Wallball 20/14
500m Row
25 Wallball 20/14
250m Row

Deadlift
8-6-6-6

On the minute for 10 minutes,
6 Deadlift 70/50
4 Hang power clean 70/50
3 Push jerk 70/50