PERFORMANCE
A. Every 90 sec x 5 Sets: Pause Snatch Deadlift + 2 Snatch Pull 
B. EMOM x 9 Min; 1 Snatch
3 Min @ 60%
3 Min @ 70%
3 Min @ 75%
+
''Lynne”
5 Rounds:
AMRAP (BodyWeight Men/ 0.75 Ladies) Bench Press 
Rest exactly 30 secs
AMRAP Pull-ups
Rest 3 Min between Digs!
+
''AbsOfSteel''
Day 3/28
3 sets:
10 Supermans
20 alt superman with 1 sec hold
20 sec isometric hold
rest 30 sec between sets

Notes:
Your score is TOTAL BP + PU.
Post details on each round Reps

FITNESS:
A. Every 90 sec x 5 Sets: Pause Snatch Deadlift + 2 Snatch Pull 
B. EMOM x 9 Min; 1 Snatch
3 Min @ 60%
3 Min @ 70%
3 Min @ 75%
+
''Lynne”
5 Rounds:
AMRAP (BodyWeight Men/ 0.75 Ladies) Bench Press 
Rest exactly 30 secs
AMRAP Pull-ups or Ring Rows @ STRICT 10X0 Tempo
Rest 3 Min between Digs!
+
''AbsOfSteel''
Day 3/28
3 sets:
10 Supermans
20 alt superman with 1 sec hold
20 sec isometric hold
rest 30 sec between sets




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