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July 26th, 2016


HAPPY BIRTHDAY COACH ARIEL!

Strength: Power Snatch + Overhead Squat (20 minutes to a heavy complex)

Conditioning:

4 Rounds

1 Strict Muscle-up

2 Deficit Handstand Push-ups

3 Snatches (135/95)

4 Overhead Squats

Scaled: *Replace muscle-up with double reps of each strict chest-to-bar pull-up and strict ring dip


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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