PAMC 2.0 Day 6
PAMC 2.0 day 6 We are on second day of PAMC this week. We are changing it up a bit. We will go to 90 seconds on each movement but that means you
7-6-5-4-3-2-1
Deadlift 5×1 @ 80% Then 7-6-5-4-3-2-1 Deadlift 405#/285#) Muscle Ups. Strict MU = CT
For Time
Choose 1, 3RM hang squat clean or 3RMThruster Then not for time 75 Hip Extensions 50 GHD sit-ups 50 hip extensions 25 GHD sit-ups Then Row or Run 800 M for time
PAMC 2.0
We have been 2 weeks in the acclamation phase of the metabolic conditioning circuit and it’s time to start pushing it. I have added another set to the mix so I want you to
22
OHS. Set new 8RM Then “22” 22 min AMRAP 22 Walball (20/14) 22 power snatch (75/55) 22 box jumps (20/14) 22 push press (75/55) 22 calorie row
PAMC 2.0
PAMC 2.0 Day 4 Today is different from Tuesday as you will add weight to the bar. I would suggest 5# on each movement. If you started too heavy on Tuesday, readjust. If
Four rounds for time
4 rft400 meter run 25 ghd’s Strength deadlift 5×3 at 75%
Partner WOD
Partner WOD 42-30-18 Calorie row Wallballs 20/14 T2b Hang power cleans 115/75 rx 135/95 ct