Alternating EMOM x 10 (5 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 – 3 Back Squats

Round #1 – 3 Squats @ 70% of 1RM Back Squats
Round #2 – 3 Squats @ 73% of 1RM Back Squats
Round #3 – 3 Squats @ 76% of 1RM Back Squats
Round #4 – 3 Squats @ 79% of 1RM Back Squats
Round #5 – 3 Squats @ 82% of 1RM Back Squats

Part 3) Heavy Attempts
1 Repetition @ 84% of 1RM Snatch
1 Repetition @ 87% of 1RM Snatch
1 Repetition @ 90% of 1RM Snatch

Part 2) Warming Sets

Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch
Set #2 – Power Snatch + OHS + Squat Snatch @ 55% of 1RM Snatch
Set #3 – Power Snatch + OHS + Squat Snatch @ 60% of 1RM Snatch
Set #4 – 3 Squat Snatches @ 70% of 1RM Snatch
Set #5 – 2 Squat Snatches @ 75% of 1RM Snatch
Set #6 – 1 Squat Snatch @ 80% of 1RM Snatch

This Sunday will be special workout celebrating Caleb and Abbeys engagement come ready to sweat and celebrate 🎉

in 20 min
50 cal row, 2 rest
35 cal row, 1:30 min rest
20 cal row, 1 min rest
35 cal row, 1:30 min rest
50 cal row

amrap 7 b-bjo
emom 7 dl 102 kg

Warm up
Band spints
Dynamic warm up
Institute of Silly Walks Practice ;)
10mins

8 min per Circuit (FOR TIME / AMRAP / PYRAMID)

FOR TIME
50, 40, 30, 20, 10
Double Unders & Ab mat Sit up
* mark the time you are done, climb back up*
8 mins

2 min REST

PYRAMID
10, 12, 14, 16, 18, 20, 18...10 HEAVY REV LUNGES
10, 12, 14...20, 18, 16... Lateral raise
5, 6, 7...10, 9, 8...5 PUSH UP (STRICT)
8 mins

2mins REST

AMRAP
10 HVY KB SWING
10 HVY DB CHEST PRESS
10 T2B
8mins

FINISHER
ABS

THEN BRUNCH ;)

Work in pairs
33 Hbbs @50/35
22 Hbbs @60/45
11Hbbs @70/55
-2 min rest-
5 Rounds
9 C2B
7 Brp box overs
5 Thrusters 50/40
-2 min rest-
7 Rounds
15 Cal row
21 Air squats
12 Kb snatch 24/16