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Speed Boat

Strength:

Push Press 5RM

  • All repetitions are to be taken from the rack.
  • Every 2min for 10min: 5 sets building.

 

“SPEED BOAT”

3 Rounds:

30/21 Calorie Row

25 Wallballs (20/14)

10 Dumbbell Hang Clean and Jerks, left side (50/35)

10 Dumbbell Hang Clean and Jerks, right side (50/35)

OPEN/PERFORMANCE – as written

FITNESS – 35/25

  • Can scale with a barbell.
  • On the single arm dumbbell hang clean and jerks, we are looking for “Open” standards here.  And we must complete all 10 repetitions on one side before moving onto the other. Stimulus wise, we are looking for a dumbbell weight that we are very confident we could complete 15+ repetitions with on each side if we were to try. Looking for a metabolic load today.
BODY ARMOR/RECOVERY

3 Giant Sets:

16 Standing Unilateral Dumbbell/Kettlebell Strict Presses

32 Seated Low Banded Rows (Video)

Rest 1:30 between sets.

 

Melinda MettenSpeed Boat

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