- QIC: wingman
- Pax: mighty_mite, swole
NO TGU for You
DATE: 2023-03-13 AO: Swole Q: The Worm PAX: mighty_mite FNGs: None COUNT: 2 WARMUP: LSS, Windmill’s, synovial movements
THE THANG: Heavy singles. R & L. Rest x 3 7 OH press 8 SLDL 12 1 arm rows
Main 16 EMOM Odd: staggered stance snatch & squat / lunge – 2 each side Even: SS Clean & Jerk x 3 each side
Finisher x 5 sets. SS Swings – 5 L & 5R x 5 double
Voodoo Complex x 3 EMOM Swing – HPull – Snatch – Clean – Squat & Press.
MARY: LBC – Hollow Body Hold – Glute Bridge
ANNOUNCEMENTS: COT:
THE THANG: Heavy singles. R & L. Rest x 3 7 OH press 8 SLDL 12 1 arm rows
Main 16 EMOM Odd: staggered stance snatch & squat / lunge – 2 each side Even: SS Clean & Jerk x 3 each side
Finisher x 5 sets. SS Swings – 5 L & 5R x 5 double
Voodoo Complex x 3 EMOM Swing – HPull – Snatch – Clean – Squat & Press.
MARY: LBC – Hollow Body Hold – Glute Bridge
ANNOUNCEMENTS: COT:
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