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Fri 3rd July



3 SETS ON A 12:00 CLOCK...

  • 15 Slow Good Mornings

  • 7/7 Single DB Around the Worlds*

  • 1:00 Bear Crawl Hold**


*Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.


**Also referred as Quad Crawl Hold



(No Measure)

EMOM x 8 MINUTES

  • MIN 1 - :50 Alt DB Hang Snatch

  • MIN 2 - 8 Up downs

-Rest :30-



EMOM x 4 MINUTES

  • MIN 1 - :50 Single DB Deadlifts

  • MIN 2 - 12 Up Downs

-Rest :30-



EMOM x 2 MINUTES

  • MIN 1 - :50 DB Slides

  • MIN 2 - 16 Up downs

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