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December 8th, 2015


Strength: Bench Press

Conditioning:

6 Rounds for QUALITY (Not Time!)

12 GHD Sit-ups

6 Box Jumps (30/24)

**If you cannot do the box jumps at the prescribed height, still go higher than you normally do. Since there is no time constraint, use this opportunity to challenge and develop your jumping mechanics!


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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

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1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059