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Saturday

Warmup: Coaches Choice

++++++++++++++++++++++

OTM x 10 minutes 

2 Snatches ~ athlete can add weight

rest 2 minutes

OTM x 10 Minutes

2 - Clean & Jerks ~ athlete can add weight 

mrjosh.jpg

Rest 5 minutes

"Mr Joshua" - SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

First posted 10 October 2008

5 Rounds for Time

400 meter run

30 GHD Situps

15 Deadlifts 250/160#

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Sunday

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

**7 am Sunday Funday ~ everyone is welcome - even non members

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Monday

Warmup: 5 Rounds of

5 Pullups 

10 Pushups

15 Air Squats

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Buy-in: complete the following clean complex

Mid-shin to high hang x 6

Mid-shin to clean pull x 6

Mid-shin to power clean x 6

Power Jerks x 6

Split Jerk x 6

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Strength: Clean & Jerk 1x5, 3x3, 3x1

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WOD: 12 minute AMRAP

1000 meter row then, (only do the row once)

10 Pushup position dumbell row

10 dumbell Cleans

10 dumbell push press

10 dumbell front squats

**Athlete picks dumbell weight 

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