Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
15 x Wall Balls (20/14lbs)
III. Mobility
Impact/Focus: Clean & Pull-up EMOTM
Complete the following movements every minute on the minute for 14:00
Even: 3 x Squat Clean (75-85% 1RM)
Odd: Pull-ups Ladder (4-5-6-7…)
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“Blackjack AMRAP”
Complete as many rounds/reps as possible in 12:00 of
9 x Burpees
15 x GHD/Abmat Sit-ups
21 x Double-unders
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Clean EMOTM 53#
“Blackjack AMRPAP”
6+15
EMOTM Clean 135#
Blackjack AMRAP 4 + 13
EMOTM Clean 95#
Blackjack AMRAP 4+9
“Clean EMOTM”: 95# /Max 8 Pull Ups
“Blackjack AMRAP”: 5 rounds + 12 (SUx3/Abmats)