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Black Tip

3 Shoulder to Overhead Cycle Work (Shoulder Press – Push Press – Push Jerk)

  • Every 2 min for 10min: 3 Shoulder to overhead from the rack.
  • Heavy but efficient, the goal today is to focus on cycling the barbell and not “muscling the movement.”

Black Tip

12min EMOM (due to equipment you may start on different exercises)

Row 12/15 Cal

10 Shoulder to Overhead (from the floor)

Assault Bike 12/10 Cal

10 Burpee Box Jump Overs

Open & Performance 155/105

Fitness – 135/95

  • Scale the weight to be sure to stay tight, smooth and efficient!
  • If you haven’t completed the work at the 45sec mark, rest and prepare for next station.

Recovery: 50ft overhead walk with kb or db + 25 AbMats + 25 glute bridges

Melinda MettenBlack Tip