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Daily Workout WOD, June 11, 2021

11 Jun, 2021

6.11.21

Metcon
1 min Row or Assault Bike

EMOM x 8 mins:
1. 30 sec Bottom of Goblet Squat hold with KB
2. 8/side DB Single Leg Deadlifts
3. 8/side KB Cossack Squats
4. 8 Barbell Front Squats (T30X1)

Front Squat (EMOM x 15 mins)
1-5: 3 at 80%
6-10: 2 at 85%
11-15: 1 at 90%

Suggested warm up scheme:
1 x 3 at 50% – 1 x 3 at 60% – 1 x 3 at 70%

Metcon (6 Rounds for reps)
AMRAP x 18 mins of:
1 mins Max Cal Assault Bie or Row
1 min Max Rep Burpees
Rest 1 min
Metcon
Optional Extra Work

For 8 mins complete 3 sets of:
30 sec Hollow Hold
30 sec Alternating Single Leg V-UPs
30 sec/side Side Plank
Rest 1 min

EMOM x 15 mins of Power clean & Jerk:
1-5: 1 at 80% of 1RM
6-10: 1 at 85% of 1RM
11-15: 1 at 87.5% of 1RM

Every 90 secs x 6 mins:
3 Clean Pulls at 110% of 1RM

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