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August 4th, 2016


Benchmark #4:

For time: 50 Box jumps (20") 50 Jumping pull-ups 50 Kettlebell swings (35#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/35) 50 Back extensions 50 Wall ball shots (20/14) (10/9' target) 50 Burpees 50 Double unders


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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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