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November 23rd, 2015


Strength/Skill:

EMOM 10

1 Power Snatch + 1 Overhead Squat

*Progressive loading. Make them pretty. Let's go heavy today!

Conditioning:

For Time

20 Handstand Push-ups

20 Box Jumps (24/20")

20 Toes-to-Bar

20 Burpees


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January 25, 2019

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

Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059