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Tuesday 06042024


WARMUP


GYMNASTICS

Strict Pull ups 5x3

Tempo 3.1.X.1

Rest 2:00


RX+ Weighted

TC: 13 minutes Score: Load or reps


Scaling Options

Beginner

5 x 3 Band assisted strict pull ups


Intermediate L1

5 x 3 Band assisted strict pull ups


Intermediate L2

5 x 2 (Tempo 3.1.X.1)


METCON

Amrap 16 minutes

4,8,12,16,20, etc

Power Cleans @ 155/105 lbs

Run 400m

TC: 16 min


Score: Total reps on cleans


Scaling Options


Beginner

Power cleans @ 65/45lbs

200m jog / 100m fast walk


Intermediate

Power Cleans @ 135/85

400 m run

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