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July 27, 2018


400m Farmer's carry

200m Front rack carry

100m Waiter walk (Left)

100m Waiter walk (right)

Then,

Every 6:00 for 5 rounds...

15/12 Calorie bike

15/12 Calorie row

200m Run

50 Double under's


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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

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