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QOTD: How do you say the word "pecan"

 

A.) "Part Time"

3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into...

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)

QOTD: How do you say "lever"

 

A.) Power Clean and Jerk

8x1

*Build every 1:30 for 12 minutes

*Find heavy single for the day

B.) "Air Fryer"

3 Rounds:

QOTD: Who was your  best friend growing up?

 

A.) "Bike Drop"

Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)

QOTD: What is your favorite sport to watch live?

 

A.) Marston

AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees

Strict Press (3x8 @75-80%)

Jerk Dip w/2s pause + Jerk w/2s pause in dip & Catch (3x1+1@65% 2x1+1@60%)

Jerk Dips (3x6 @95%)

GHD Sit-Ups (3x10) superset w/3 Broad Jump

QOTD: What is your favorite Michael Jackson song?

 

A.) Pausing Push Jerk

6x2 building every 2 minutes

*2 second pause in the dip and 2 second pause in the catch

B.) iMax

QOTD: What is your favorite protein from the grill?

 

A.) Airplane Mode

2 Rounds:
50/35 Calorie Assault Bike
1k Row
50 Wallballs (20/14)

B.) Push Press

Sotts Press (3x5 build)

Power Snatch w/pause @ knee + Below knee snatch (3x1+1@65% 2x1+1@70%)

Snatch lift off (4x3@85%)

Lateral Raise (3x10) superset w/lat pull down (3x10)

QOTD: What is your go to sleeping position?

 

A.) Pausing Power Clean

6x2 building every 2 minutes

*2 second pause at the knee

*2 second pause in the catch