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Part 1
Every Minute on the Minute for 24 Minutes
Min 1: 8-10 Goblet Lunge Doubles, Right
Min 2: 30-sec Side Elbow Plank Rotations, Right
Min 3: 8-10 Goblet Lunge Doubles, Left
Min 4: 30-sec Side Elbow Plank Rotations, Left
Rest 2 Minutes Before Part 2
Part 2
AMRAP 4 Min (As Many Rounds and Reps as Possible in 4 Min)
15 Goblet Good Mornings
30-sec Up Down Planks
Part 1 4x3 Barbell Halting Snatch Deadlift Part 2 4x2 Barbell Muscle Snatch Part 3 5x3 Barbell Power Snatch Part 4 3x5 Barbell Overhead Squat
Part 1 Bench Press 10 Rep Max Part 2 2 Rounds: 100 Double Unders/150 Single Skips 600m Row/1600m Bike 50 Wallballs
5 Rounds: 12 Cal Bike/16 Cal Row/10 Cal Ski/200m Run 9 Toes to Bar/V-Ups/Leg Raises/20 Sec Plank 6 Dumbbell Push Press 16 Reverse Lunges (8L & 8R)