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08/15/2019

WARM UP "AMRAP 6" - 8 Dual KB Deadlift - 8 Kip Swings - 2 Rope Walkups - 10 Singles + 10 Dubs STRENGTH "Deadlift" - 5x5 (*Work to Heavy 5 touch and go) CONDITIONING "For Time" - 75 Dubs (100 Singles) - 50 SDLHP @95/65 - 50 Dubs (75 Singles) - 25 C2B Pullups - 25 Dubs (50 Singles) - 5 Rope Climbs

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10/16/2019

WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa

10/15/2019

Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3

10/12/2019

Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =