Nov 11th S&C
A. Squat snatch, 10x1 @ moderate loads, begin a set every :60
B1. Farmers carry, 3xdown/back twice, :60 rest
B2. Wall walks, 3x3, :60
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AMRAP in 8:00
8 TTB
12 KB swings
200m run
110215 Strength &Conditioning
Remember to Vote Tuesday November 3rd!
A. 1 squat snatch + 1 hang squat snatch, 4x1, 2:00 rest
B. Cleangrip deadlift, 7x5 touch and go, begin a set every :60
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AMRAP in 8:00
8 ground to overhead (65/95)
8 burpee box jumps
200m run
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2 rounds not for time:
15 hip extensions
:15/side star plank
102715 Strength & Conditioning
A. 1 power clean + 1 hang power clean + 1 split jerk, 4x1, 2:00 rest
B. Halting snatchgrip deadlift, 4x2 @1RM and adding, 2:00 rest
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3 sets:
Begin a round every 3:00
15 KB swings
10 burpees
10 hang power cleans (65/095)
102115 S&C
A. Power snatch, build to a tough single in 10:00
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For 8:00
evens 4 power snatches @ 70% of A
odds 8 alternating pistol squats
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10:00 @90%
200m row or :45 airdyne
15 wall balls
8 CTB pull ups or tough upper body pull
2 wall walks
102015 S&C
A1. Back squat, 4332, :60 rest
A2. Strict pull ups or ring rows, 4x68, :60 rest
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4 sets for even times:
40 double unders
12 alternating DB snatches
10 burpees
:90 rest
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3 sets not for time:
1015 hip extensions
:40 front leaning rest on ground