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Olympic Weightlifting

Split Jerk (1 Rep EMOM x 12)

use weight across for all sets

Metcon

Metcon (Time)

21-15-9-6-3

Shoulder to over head 135/95

GHD Sit Ups

Calorie Bike
For the S.T.O. take the bar from the ground.

modifications below:

option 1: Rx rep scheme, lighter bb and rower

option 2: RX rep scheme for the BB, double the rep scheme for abmat sit ups and RX the Bike cals.

option 3: Rx rep scheme, lighter bb and double the reps for ab mat sit ups and decrease the bike so that way the calories are completed in less than a minute every round 10-8-6-4-2 could be example.