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2016
 
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3 Rep Max Snatch Balance   5 x 15/12 Cals Air Bike Between Sets   Then   10-8-6-4-2 – Overhead Squats @135/95lbs – Burpee-Bar Muscle Ups
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Rest Day
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3 x 8 Stiff Legged Dead Lift   5 x 25 Push Ups Between Sets   Then   3 Rounds – 15 Hang Power Cleans @ 135/95lbs – 10 Burpees
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10-10-10 Push Press   5 x 25 Hollow Rocks Between Sets   Then   6 Rounds (20 Minute Time Cap) – 50 Double Unders – 25 Push Presses @ 75/55lbs – 300m Row
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5-5-5-5 Back Squat   Accrue 30 Strict Chin Ups Between Sets   Then   20 Minute AMRAP, In Teams Of 4 – 10 Back Squats @ 135/95lbs – 10 Burpees – 10 Wall Balls   **Each person follows the person in front. Only start a movement once the person in front has finished.
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Choose 3 Skills To Work On: – 1 Must Be Upside Down – 1 Must Be Double Unders/Skipping If 50 Unbroken Double Unders Have Not Been Completed – No Barbells Allowed   Then   20 Minute AMRAP, In Teams Of 4 – 400m Run – 60 Box Jumps @ 24″/20″ – 80 KB Swings @ 24/16kg – 400m Run – 40 Burpees – 100 Air Squats – 400m Run – 60 Cal Row – 40 […]
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Rest Day
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Work To A Heavy Power Snatch   Then   “Isabel”   For Time – 30 Snatches @ 135/95lbs   To Finish   2 x 1000m Row   **Rest As Required Between Efforts
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Rest Day
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3-3-2-2-1-1 Squat Clean   5 x 30/24 Cals Air Bike Between Sets   Then   10-8-6-4-2 – Squat Cleans @ 165/115lbs – Muscle Ups
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