In teams of 3:
7 Rounds
21 Hang Power Cleans #135/#95
90 Box Jumps
45 Pull Ups
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A.1 Bench Press – 5, 5, 5, 5, 5,
A.2
10 Minute EMOM
1 Power Clean
1 Hang Power Clean
1 Thruster
Add weight each round.
A.3
Run 8 x 50 OT:30
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A.1
Power Snatch – 2, 2, 2, 2, 2, 2
A.2
20 Minute AMRAP
10 Push Press #95/#65
10 KB Swings
10 Box Jumps
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A.1 Deadlift -5, 5, 5, 5, 5
A.2
5 Rounds
Row 300M
9 Burpees
Rest 2 Minutes.
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A.1 Back Squat – 5, 5, 5, 5, 5
A.2
“Kelly”
5 Rounds
Run 400M
30 Box Jumps
30 Wall Balls
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Run 1 Mile
100 Power Clean & Jerk #135/#95
Run 1 Mile
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A.1 Bench Press- 3, 3, 3, 3, 3
A.2
“Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
A.3 100 Evil Wheels
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A.1 Deadlift – 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
5 Push Press #135/#95
10 Deadlift #135/#95
15 Ab Mat Sit Ups
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A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
3 Rounds
Run 400M
6 Hang Power Snatch #115/#75
8 Chest 2 Bar Pull Ups
A.3
6 x :15 Seconds L-Sits
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