A.1 Back Squat – Heavy Single, Max Reps @80% of Today’s 1RM
A.2
30-20-10
Thrusters #95/#65
Run 400M
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A.1 Pendlay Barbell Row – 8, 8, 8, 8, 8
A.2
10 Minute AMRAP
5 Power Snatch #95/#65
10 Pull Ups
15 Box Jumps
A.3
4 x 1 Minute Plank
Rest as needed.
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A.1 Push Press – 3, 3, 3, 3, 3
A.2
60 Strict Press #95/#65
Every time you break Run 100M.
Bar must come from floor.
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A.1 Hang Power Clean – 2, 2, 2, 2, 2
A.2
Row 1,000m
50 Wall Balls
30 Burpees
A.3
50 Weighted Sit Ups
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In Teams of 2:
1 Round
Run 1 Mile
160 Double Unders/ 320 Singles
42 Hang Power Cleans #135/#95
2 Rounds
Run 800M
80 Double Unders/160 Singles
30 Hang Power Cleans #135/#95
3 Rounds
Run 400M
40 Double Unders/80 Singles
18 Hang Power Cleans #135/#95
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
5 Rounds
15 Wall Balls
15 Power Cleans #95/#65
A.3
8 x 50M Sprints OT:30
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