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08/29/2018

Warm Up

7 min AMRAP

- 1 min row

- 10 barbell power snatches @ 45/35

- 5 wallballs with 2 sec pause at bottom

- 4 rope clasps + pull

- 8 GHDSU


Conditioning Meets Strength

2 Rounds - Fight Gone Bad Style

- row (cal)

- wall-balls (reps)

- power snatches @ 85/60 (reps)

- GHDSU (reps)

- rest 1 min

*you must rest 1 min before advancing into the 1RM strict press*


- directly into -


5 min

- establish 1RM strict press (bar must be from floor)


- directly into -


10 min AMRAP

- 10 power snatches @ 85/60

- 10 medball cleans

- 10 medball sit-ups (on ab mat)

- 1 rope climb


Open Gym (time permitting)

- utilize this time for any movement or skill you would like to work on. NO STRENGTH WORK (e.g. 1 rep max back squat)


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