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Friday

Warmup: 10 mins of:

10 Ring Push ups

10 GHD Situps

10 Cal Row

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Snatch Grip Deadlift 6x3 @ 110% of Snatch Max

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Do the following for time:

6x30 KBS 55/35# ~ with 1 minute rest between each round

6x50 DU's ~ with 1 mintue rest between each round

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Sellout: 4x100 meter farmers carry - athlete picks weight

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Saturday

Warmup: 3 Rounds of

20 Second bar hangs

30 seconds HS holds

3 Tumbles

2 Laps

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Buy-in: Push Press 8x3 with 3-5 HSPU's after each set

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For time: 30 Hang Cleans (can be squat or power) 135/95# ~OPP use 185/115#

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AMRAP 20 - teams of 2 athletes (only one athlete in motion at a time)

75 Wall balls 20/14

60 Box Jumps 24/20"

45 C2B Pullups

30 Power Cleans 135/95#

15 Muscle Ups

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill