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TUESDAY 8.1.17

Front Squat 10 RM Tower For Time: 100 KB Swings (70/53) 100 Push Ups 100 Sit Ups 100 Air Squats competitor TBA WEIGHTLIFTING High Pull + Power Snatch 5(1+2) -choose weight- High Pull + Power [...]

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Monday 7/31/17

EMOM 10 3 power clean TIP TOP AMRAP 7 Ascending reps: 1 Power Clean (135/95), 30 Double Unders 2 Power Cleans (135/95), 30 Double Unders 3 Power Cleans (135/95), 30 Double Unders Add (1) Power [...]

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FRIDAY 7.28.17

Behind Bars 6 Rounds for load: (at a constant weight) 6 Deadlifts 6 Bent Rows 6 Hang Power Cleans 6 Thrusters 6 Split Squats (each leg) 6 Good-mornings (rest 1:00 between rounds) (if you set the [...]

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TUESDAY 7.25.17

Open Test AMRAP 20: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Pull-ups 30 Burpees 20 Cleans (115/80) 20 Jerks (115/80) 10 Snatches (115/80) 10 Burpee Chest to [...]

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Monday 7.24.17

Push press 10 minutes to work to a heavy 1 rep max From the hip For time 30 front squat 115/75 advanced 135/105 30 KBS 53/35 20 Box jump over 24/20 20 Front squat 20 KBS 53/35 10 box jump over 10 [...]

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FRIDAY 7.21.17

For Total Load Thrusters 9-7-5 Flip and Flop AMRAP 15:00 600 M. Run- buy In then AMRAP of 10 Power Snatch 75/55 10 Burpees COMPETITOR 1. Snatch 60%/2 65%/2 70%/2 (75%/1)5 2. Clean & Jerk [...]

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THURSDAY 7.20.17

Back Squat 1-1-1-1-1-1 Madhouse 15 Deadlifts (185/135) 30 Box Jump 24/20 30 Air squats 12 Deadlifts (185/135) 24 Box Jump 24 Air squats 9 Deadlifts (185/135) 18 Box Jump 18 Air squats 6 Deadlifts [...]

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