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WEIGHTLIFTING - Sa 10.07.21

FUN LIFTING

12 Bars of Christmas

For time:

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerks

10 Hang Power Snatches

11 Overhead Squats

12 Sumo Deadlift High-pulls


Barbell load: 95/65 lbs


Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.


ACCESSORY I


EMOM 8 Min

6 Double dumbbell skull crusher, pick weight


—Rest 3 min—


EMOM 8 Min

6 Dumbbell reverse fly, pick weight


—Rest 3 min—


EMOM 8 Min

6 Dumbbell Curl, pick weight


ACCESSORY II

3×20 Banded knee extension

3×20 Banded leg curl

3×20 Banded good morning

*Rest 1-2 min between sets


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