"look guy, ambition is a dream with a V8 engine."- Romeo Victor - Ratio 1.61 Gym
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“look guy, ambition is a dream with a V8 engine.”- Romeo Victor

“look guy, ambition is a dream with a V8 engine.”- Romeo Victor

WARM UP

300m Row

2 Sets

20 PVC Twists

10 PVC Good Mornings

10 Jumping Air Squats w/PVC

10 Bird Dogs

 

5 Dual KB Thrusters

25ft Dual KB Front Rack Duck Walk B/P

5 Dual KB Thrusters B/P

25ft Dual KB Front Rack Duck Walk B/P

5 Dual KB Thrusters B/P

100ft Dual KB Overhead Walk B/P

 

Barbell Specific Warm Up

2 Sets

5 Clean Pulls

5 Clean High Pulls

5 Muscle Cleans

5 Tall Power Cleans

5 Power Cleans

 

STRENGTH
Power Cleans

5 Sets x 2 Reps – 70% 1RM

  • Rest 90sec Between Sets

 

METCON

14min AMRAP

21 Wall Ball Shots 25/20

15 Power Snatches 95/65

9 Bar-Facing Burpees