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Conditioning

"Batman"

15:00 Amrap

500/400m Row

25 Box Jumps (24/20)

5-10-15-20-25….

Pullups


Accessory

3 Rounds

15 stick sit ups

10 Front rack DB Steps Back Lunges (each side) (moderate/light Weight)

10 Dumbbell Single Leg RDL’s (each side)

3 Wall Walks


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Strength

Back Squat

- 5 sets x 5 reps @ 60%+30lbs (Total) 1RM Back Squat

* Complete a set every 1 minute, on the minute for 5 minutes *

Back Pause Squat

- 5 sets x 3 reps

* Complete a set every 2 minutes *


Conditioning

"Justice League"

(Regionals 18.4)

For Time

2 Rounds:

10 Power Snatches (155/105 lb)

12 Burpee over Bar

-into-

2 Rounds:

10 Power Snatches (95/65 lb)

12 Burpee over Bar

Time Cap: 12 minutes


23 views

21.3 WORKOUT

For total time: (15:00 time cap)

15 front squats

30 toes-to-bars

15 thrusters

Rest 1 min.

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Rest 1 min.

15 front squats

30 bar muscle-ups

15 thrusters


RX Men = 95# Scaled Men = 65#

RX Women = 65# Scaled Women = 45#


Score = Time completed OR reps completed at time cap


21.4 WORKOUT

21.4 begins immediately upon completing or reaching the time cap for 21.3.

Time Cap = 7:00

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk


Score = heaviest complete load

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