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Workout of the day – Tuesday May 7th 2024

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Warm up

3 rounds:

6/arm single KB overhead lunges

6 empty BB hang squat clean and jerks

12 alternating plank extensions

Clean & jerks

Take 15 min to find a clean & jerk 2 rep max

Set may not be unbroken, but no more than 20 sec between reps

Build up with single reps until your first attempt


7 min AMRAP:

5 devil presses 50/35 lbs

30 double unders


Part A

Every 4 min for 5 rounds, complete, for load & quality:

20 alternating single arm DB push presses (10 per arm, hold the other DB in the front rack)

20 plate Russian twists

20 plate ground to overheads

100 ft. broad jumps

Part B

15 min alternating EMOM:

15/12 cal row

15 wall balls 20/14 lbs

5 double DB clean & jerks 50/35 lbs