013015 Strength and Conditioning
Max out Friday
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For 7:00
1 power snatch (65-85/95-115)
5 burpees
2 power snatches
5 burpees
3 power snatches
5 burpees
etc...
012915 Strength and Conditioning
A1. Split jerk,
5x1,
:30 rest
A2. Ring dips,
5x4-6,
2:00 rest
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4 sets:
:60 DB waiters carry
:60 HSPU or wall walks
:60 double unders
:60 rest
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accumulate 2:00 hollow hold
012815 Strength and Conditioning
Whoooo ' s gonna win?
A. Hang squat snatch, 5x2, 2:00 rest
B. Front rack walking lunge, 3x12, 2:00 rest
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3 sets for even times:
10 KB swings
12 HR push ups
15 wall ball
12 HR push ups
10 KB swings
2:00 rest
012615 Strength and Conditioning
Power clean cluster,
5x1.1 @ 75-85% of 1RM,
:10 rest between singles,
2:00 rest between sets
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EMOM for 15:00
1st min: 10 pistol squats
2nd min: 8 TTB
3rd min: :30 row @90%
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Accumulate :90 sorenson hold
012615 Strength and Conditioning
Back squat, 6x2; 2:00 rest between sets
B1. 3x4-6 DB shoulder press, :30 rest
B2. 3xAMRAP Strict pull ups; 2:00 rest
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AMRAP in 7:00
10 DB squat cleans
12 box jumps
40 double unders