Wednesday – 121918

A10
3 Rounds:
3 2x Torpedo Hang Power Clean
3 2x Torpedo Front Squats
3 2x Torpedo Push Press

…then…

7 Burpees
7 Tuck Jumps

…then…

2 Rounds:
3 2x Torpedo Hang Power Clean
3 2x Torpedo Front Squats
3 2x Torpedo Push Press

…then…

7 Burpees
7 Tuck Jumps

…then…

1 Round:
3 2x Torpedo Hang Power Clean
3 2x Torpedo Front Squats
3 2x Torpedo Push Press

…then…

7 Burpees
7 Tuck Jumps



A20
3 Rounds:
6 2x Torpedo Deadlifts
5 2x Torpedo Hang Power Clean
4 2x Torpedo Front Squats
3 2x Torpedo Push Press

…then…

2 Rounds:
7 Burpees
7 Tuck Jumps

…then…

2 Rounds:
6 2x Torpedo Deadlifts
5 2x Torpedo Hang Power Clean
4 2x Torpedo Front Squats
3 2x Torpedo Push Press

…then…

2 Rounds:
7 Burpees
7 Tuck Jumps

…then…

1 Round:
6 2x Torpedo Deadlifts
5 2x Torpedo Hang Power Clean
4 2x Torpedo Front Squats
3 2x Torpedo Push Press

…then…

2 Rounds:
7 Burpees
7 Tuck Jumps



AStrong

Lateral Shoulder Raises 5×12
Alternating Bicep Curls 5 x 20



AHIIT

20 Seconds: Jumping Lunges
20 Seconds: Ground to Jump and Touch
20 Seconds: Air Squats

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Female Alchemy Athlete smiling during an AStrong class
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