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Saturday November 3, 2018


Partner up!

Every 6:00 for 6 Rounds

400m run (together)

15 Synchro toes-to-bar

*AMRAP of "DT" until 5:00 mark

*DT"= 12 Deadlifts, 9 Hang cleans, 6 Push jerks (155/105)


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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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Bedford, VA 24523

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