Author: Crystal

Om This, Om That

EMOM x 5 sets:
Minute 1: 10 dumbbell seal rows
Minute 2: 20 Dumbbell step-ups
Rest 1 minute

EMOM x 5 sets:
Minute 1: 10 barbell floor presses
Minute 2: 20 barbell glute hip thrusts
Rest 1 minute

EMOM x 5 sets:
Minute 1: 10 landmine rows
Minute 2: 20 landmine thrusters

Then:

3 rounds:
10 single-arm dumbbell power cleans (AHAP)
20 jump squats (jump as high as possible)
Rest 60 seconds between sets

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Part 1

Power snatch wave
4 sets: 3.2.1
Rest 1 minute between reps and 2 minutes between sets.

Part 2

Smoked

10-1
Sumo deadlift high pulls (95/65lb.)
Thrusters (95/65lb.)
Box jumps (24/20inch.)

Time cap: 12 minutes

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