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January 11, 2019


*Don't forget! "Learn & Burn" Info. session for our upcoming group nutrition challenge TONIGHT @ 6:30pm! Summer bodies are made in the winter time ;)

Strength:

Every 2:00 for 5 rounds

Clean & jerks...

*Rd 1= 5 reps

*Rd 2= 4 reps

*Rd 3= 3 reps

*Rd 4= 2 reps

*Rd 5= 1 rep

Conditioning:

21-15-9

Clean & jerks (135/95)

Over-the-bar burpees


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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

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