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Thursday

Bench 5x5 @ 75% of 1RM

21-15-9

Power Clean 135/95

Ring Dips

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Endurance:  6am @ ECC

We will jog as a group to the Old ECC Box (the start) we will then run:

2 x 400, 1 x 800, 1 x 1200, 1 x 800, 2 x 400 or

2 x 400, 1 x 800, 2 x 1200, 1 x 800, 2 x 400

Rest is ½ work time

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Friday

Snatch Grip Dead Lift 8x5 @ 125% of Snatch Max

5 Rounds for Time:

5 Dead Lift 225/155#

30 Double Unders

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Saturday

“Chelsea”

On the Minute for 30 minutes:

5 pullups

10 pushups

15 Air Squats

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Sunday

Amnesty – Pick a workout you may have missed or work on a skill

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Monday

Front Squat 6x2 @ 80% of 1RM

Thrusters – 1,1,1,1,1

7 Min AMRAP of:

20 Unbroken Double-Unders

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