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September 29, 2019

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March 3, 2019

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New month.  Happy May Day.

April 29, 2017

Monday 

Tempo snatch pulls (10sec tempo) x3 

25 box jumps not for time. Work up to a high jump. 

 

B)find 1 RM back squat 

 

C)"cindy" amrap 20 of...

5 pull ups

10 push ups

15 squats 

 

Tuesday 

Hang snatch 

5x3

 

B) 3 rounds

15 Hand stand push ups

15 thrusters 135/95

15 toes to bar

15 deadlifts

15 burpees

15 kb swings 61/44 (Russian)

15 GHD sit ups

 

Wednesday 

Work to a heavy

1 hang clean (power or full)

3 front squats

2 push press

 

B)5RFT

30 cal row

10 bench press 155/75

 5 burpee box jumps 30/24

 

Thursday 

Deadlift 5x4

Strict press 5x4

 

B)4 rounds

400m run

12 jerks 135/95

6 muscles ups (pull ups & dips)

 

Friday 

3x1 each arm of the following db complex

Snatch 

Overhead squat

Sotts press 

Turkish get ups

 

B)for time

20 burpee over bar 

400m run

15 power snatches

800m run

15 power snatches

400m run

20 burpee over bar

 

Saturday 

Max out Saturday 

 

B)teams of 2. 1 works a time. Alternate the movements completing 10 rounds as a team. 

 

5 squat cleans 135/95

10 American kb swings 61/44

200m run. 

 

 

 

 

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