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April 11th, 2018


Strength: Deadlift

Conditioning:

EMOM 16

one: 10 DB Box step-ups (50/35)

two: 15/12 Calorie Assault Bike

three: 75 Double unders

four: Rest


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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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