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Part 1
5 x 5 Push Jerks
Part 2
10 Front Squats & 1 Push Jerk
9 Front Squats & 2 Push Jerks
8 Front Squats & 3 Push Jerks
7 Front Squats & 4 Push Jerks
6 Front Squats & 5 Push Jerks
5 Front Squats & 6 Push Jerks
4 Front Squats & 7 Push Jerks
3 Front Squats & 8 Push Jerks
2 Front Squats & 9 Push Jerks
1 Front Squat & 10 Push Jerks
Part 1 - Bench Press Build to Heavy Single Part 2 AMRAP 7: 1250m Row Max Bench Press Directly Into... AMRAP 5: 750m Row Max Bench Press Directly Into... AMRAP 3: 350m Row Max Bench Press
Part 1 - Overhead Squat E2MOM x 5 rounds Complete 3 sets of the following complex: 1 Good Morning + 1 Behind the Neck Press + 1 Overhead Squat Part 2 42 – 30 – 18 Alt DB Snatch 15 – 12 – 7 Strict Pull
3 Sets 1 Set = 3 Rounds 20 Double Unders / DB Hop Overs/30 Single Skips 11 Dumbbell Squats 7 Toes to Bar/hanging knee raises/weighted sit ups/Lying leg raises *Rest 1 Minute Between Sets