Hard Knox
Hi, Tommy Fameree finished in fourth place after one long hard fought weekend down in Indiana at the Masters Fitness Collective. Tommy took a first and a couple of seconds over the weekend while competing against some of the best in the world within his age bracket of 55-59. Well done Tom, on behalf of the gym I want tell you how proud we are that you represented all of us on the world stage of competitive exercising!
All right back to work, we have the Rumble on the Bay to prepare for.
Have a great Monday.
1.) 12 minute EMOM
Odd: 1 Snatch High Pull -> 1 Snatch @ approx 70%
Even: 10 Toes to Bar
2.) Hard Knox
30 cal Assault Bike
21-15-9
Power Snatch 75/55lb
Pull-ups
30 cal Assault Bike
*3.) 5 Bottoms Up Front Squat every 2 minutes for 5 rounds @ 60%
Note: use jerk blocks and drop each rep and reset from the bottom
*4.) 5 rounds
30m Sled Pull 95/45lb
30m Sled Push 95/45lb
Note: fast and nasty
*5.) 21-15-9
Medball GHD Sit-up
Hollow Rocks
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