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15/06/16

A. For Quality (15 minutes): Strict Standing Alt. Arm DB OH Press; 20-18-16-14-12-10-8-6-4-2 Strict Pullup; 10-9-8-7-6-5-4-3-2-1 B. 4 Rounds – Every 4 minutes (16 minutes total): 10 Thruster @ 40kg/30kg – AFAP! 5 Kipping Pull ups AFAP 10 Burpee 6″ reach

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14/06/16

A. Front Squat 5×5 B. 3 Rounds of: 20 Cal Row 15 T2B 10 Front Squat @ 60kg/40kg

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10/06/15

A. Strict Press Work up to a Heavy Single Then 4 minute AMRAP @ 60% of Heavy Single weight B. 32 minute workout (2 minutes work, 2 minutes rest, x8, alternating rounds) Odd Round: 10 UNBROKEN Thrusters @ 40kg/30kg 10-20 Kipping Pull Up AMRAP Burpees Even Round: 10 UNBROKEN Power Cleans @ 40kg/30kg 5-15 Kipping…

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09/16/16

A. Rope Climb Work L1: Technique Refinement L2: Working on Legless Rope Climbs B. 16 minute AMRAP 30 Double Unders 10 Push Press @ 50kg/35kg 1 Rope Climb / 1 Negative Pronated Hold ALAP / Sit To Stand Rope Climb / Ring row 10 Burpee Pull Ups 30 KB Swing @ 24kg/16kg

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08/06/16

A. Snatch – 15 minutes of work L1: Technique Focus L2: Work up to a heavy single B. For Time: 150 Wall Balls

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07/06/16

A. Glute Mobility + Activation work B. Single Leg Romanian Deadlifts; 10 reps x 5 sets C. Teams of TWO: 500m Row 50 ABMAT Sit ups 400m Row 40 ABMAT Sit ups 300m Row 30 ABMAT Sit ups 200m Row 20 ABMAT Sit ups 100m Row 10 ABMAT Sit ups **P1 does row while P2…

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06/06/16

A. Front Squats L2: work up to a 3RM for the day L1: complete 4 sets x 10 reps B. For Time: 30 Thrusters @ 40kg/30kg 30 cal Row 30 Hang Power Cleans @ 40kg/30kg

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03/06/16

A. Rope Climb TECH B. Rope Climb 10 minute AMRAP C. Tabata x 20 minutes Pushups Situps Air Squat Row *20 sec work 10 sec rest x8 rounds each station. 1 min rest after each station. do all 8 rounds before moving stations. 20 min total timer work

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02/06/16

A. One round of this couplet every 90 sec for 15 min; Hang Power Snatch.OHS.Hang Squat Snatch *Increase weights as you go B. 20 minute AMRAP Min 1 – 10 Alternating Single Arm Russian KB Swings @ 24kg/16kg Min 2 – Bike/Row (17/12 Cal) Min 3 – 10 Hang Power Snatch @ 40kg/30kg Min 4…

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