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February 5th, 2018


Skills: Handstand push-ups (Open standard, deficit, strict, kipping, static holds, etc. etc.)

Conditioning:

"17.1"

10-20-30-40-50

Alternating dumbbell snatches

*15 burpee box jump over's between each round (24/20")

-20 MINUTE TIME CAP-

**Registered "Open" athletes: Rx weights are 50/35#, and scaled weights are 35/20-25#. Use this as time to practice movement standards!


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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