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August 28, 2018


Partner up today! You'e going to be performing both sections with them...

Strength (Partition as needed):

20 Snatches (95/65)

16 Snatches (115/75)

12 Snatches (135/95)

8 Snatches (155/105)

4 Snatches (185/115)

Conditioning:

AMRAP 21

30 Burpees (Throwdown competitors = synchro)

120 Double unders

30 Handstand push-ups

400m Run


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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

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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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1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059