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May 5th, 2015


Strength: Back Squat 3x5

-OR-

*Establish a recent 1RM if you missed testing day last week. We are starting a strength cycle and ALL subsequent workouts will be based off these maxes. It is vital that you know your current numbers so that you look like you know what you're doing.

Conditioning: 15-12-9

Kettlebell Swing 70/50

Shoulder Press 95/65

Sit-ups


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Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

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