Spartan

Molon Labe

Strength/Power: Deadlift – 5 sets of 3 reps Kneeling squat jumps – 5 sets of 3 reps For time: -20 Calorie Row or AirDyne -3 Clean and jerks (go heavy) -10 Pull-ups -18 Calorie Row/AirDyne -3 Clean and jerks (go heavy) -10 Pull-ups -16 Calorie Row or AirDyne -3 Clean and jerks (go heavy) -10 …

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OCR RACE

Strength: Thrusters 3 x 12 increase load each set Example: Warm-up 45, 75, 95 then work sets: 115, 125, 135 In-between sets complete 3 x 12 skull crushers “MARGUERITA” 50 Rounds for Time -1 Burpee -1 Push-Up -1 Jumping-Jack -1 Sit-Up -1 Handstand *Each of the 5 movements must be very distinct from one to …

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