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October 6th, 2017


In a 2-minute window complete...

15 Clean & jerks (95/65)

-REST 1:00-

In a 2-minute window complete...

12 Clean & jerks (135/95)

-REST 1:00-

In a 2-minute window complete...

9 Clean & jerks (155/105)

-REST 1:00-

In a 2-minute window complete...

6 Clean & jerks (175/115)

-REST 1:00-

In a 2-minute window complete...

3 Clean & jerks (195/135)

-REST & RECOVER-

THEN,

Run 1 mile TT


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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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