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Monday, August 13th

Buy In: 3 sets of 10 Reps [3x10]

Pistols [10 reps each leg]

Superman [on floor]

2 Minutes after the last athlete completes the above;

5 Rounds for Time

6 Power Cleans @ 80% one rep max

4 Front Squats

2 Floor Presses

The weight determined by the Power Cleans % will be used throughout the entire workout.

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Tuesday, August 14th

Buy In: Kettlebell Swings [KBS] - Pick one from the options below

70 lbs - Men 35 swings / Women 20 swings

55 lbs - Men 50 swings / Women 35 swings

45 lbs - Men 55 swings / Women 47 swings

35 lbs - Men 65 swings / Women 50 swings

25 lbs - Men 75 swings / Women 57 swings

20 lbs - Men 80 swings / Women 65 swings

5 minutes after the completion of the above [start time will vary by athlete]

12 Reps of Jerks @ 87% of one rep max [Push, Power or Split, taken from the rack]

Rep scheme is as follows:

2 Jerks

Grass Dash

Rest as needed

Athletes will continue along this scheme until 12 total reps are completed.  If there are no failures, athlete will complete effort in 6 rounds.  Missed reps do not count.  Example of a successful workout [round 1 - 2 reps, round 2 - 2 reps, round 3 - 2 reps, round 4 -1 rep, round 5 - 1 rep, round 6 - 2 reps, round 7 - 1 rep, round 8 - 1 rep]  Note that in this example, a grash dash is completed subsequent to each attempt at completing 2 Jerks.

TUESDAY ENDURANCE @ ECC - 3 mins max rep burpees rest 5 mins then 2 X Tabata Row Rest as needed between rounds...

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Wednesday, August 15th

Skills Test, selected in any order:

500 Meter Row

Max Rep Bench Press @ 100% BW or 150% BW

Max Rep Ring Dips, with up to an additional 50% BW

Max Rep Pullups, with up to an additional 50% BW

There will be no clock associated with this workout [aside from the one required for your row time].  These movements can be completed in any order.  Athletes will have an allotted warmup time of 10 minutes, prior to beginning their movement tests.

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