081017

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STRENGTH

Power Clean

5×4 @ 80%

WOD

3 RFT:

500 Meter Row
400 Meter Run

rest 3:00 between rounds

080917

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STRENGTH

Push Press

5×4 @ 80%

WOD

3 RFT

400 meter run
15 HSPU

1 minute rest

080717

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STRENGTH

Snatch

2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
3×1 @ 90%

WOD

3 RFT:

50 Air Squats
7 Muscle-Ups (Ring or Bar)
10 Hang Power Cleans (135/95)

080217

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STRENGTH

Power Clean
5×3 @ 80%

Jerk
5×3 @ 75%

WOD

Ascending Ladder for 7 minutes

1 Power Clean (155/105) + 30 Double Unders
2 Power Cleans + 30 Double Unders

Add (1) power clean per round

080117

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STRENGTH

Snatch
3 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
3×2 @ 85%

WOD

For Time

3 Rounds of Bergeron Beep Test
50/35 calorie row
3 Rounds of Bergeron Beep Test
50/35 calorie row
3 Rounds of Bergeron Beep Test

Bergeron Beep Test
7 Thrusters
7 Pull Ups
7 Burpees