072315 Strength & Conditioning

2 push press + 1 split jerk, 5x1, 2:00 rest 

Power clean, build to a quick single in 10:00

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3 sets for even times:

1-2 muscle ups or 2 wall walks

5 power cleans @60% of B

10 box jumps

2:00 walk rest

072215 S&C

Front squat, 5x5, 2:00 rest

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EMOM for 8:00

Evens- 6-8 toes to bar

Odds- 3 power snatches (55-75/85-105)

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AMRAP in 8:00

6 thrusters (65/95)

8 bar-facing burpees

100m run

Pray for our brothers and sisters 

072115 Strength and Conditioning

Clean-grip deadlift, 5x4 building each set, 2:00 rest

Behind the neck shoulder press, 3x6-8, 2:00 rest

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10:00@90%

10 HR push ups

12 KB swings

14 wall ball

35 double unders

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Not for time:

Accumulate :60 L-hang from bar

072015 Strength & Conditioning

New shirt maybe...what ya think? 

1 squat snatch + 2 overhead squats, 5x1, 2:00 rest 

B1. L-sit DB press, 3x8-10, :60 rest

B2. Strict toes to bar, 3x6-8, :60 rest

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AMRAP in 6:00

1-2 muscle ups or 5 ring dips

10 front rack alternating lunges (65/95)

200m run​

051715 S&C

Go kill your giant...it's testing day...#tgimof

A.   Max out Friday

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3 rounds for time:

10 shoulder to overhead (65/95)

10 toes to bar

100m run