082814

Strength

Clean

Power clean complex
1 full P. Clean
1 hang P. Clean
15 reps to establish heavy weight!

MetCon

Push Jerk
100 m run
10-9-8-7-6-5….1

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082714

Strength

Press

Strict
5×5@60%
Push
1×8@60%
1×6@65%
1×4@70%
1×3@75%
1×3@80%

MetCon

15 wallballs
5 burpees
15 Russian twists
5 burpees
15 min AMRAP

Immediately followed by:

5 min AMRAP if ring dips

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082614

Strength

Squat

BS
1×8@65%
1×8@70%
1×6@75%
1×6@80%
FS
1×5@60%
1×5@70%
1×5@80%
1×5@85%

OR

10 min AMRAP of 50-60% back squat

MetCon

Kevin
32 deadlifts 185/135
32 hip touches
250 m plate carry 10 in each hand
3 rounds

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082114

Strength

Deadlift
1×8@60%
1×8@65%
1×6@70%
1×6@75%
3×4@80%

MetCon

10 G2OH
20 lunges
30 sit-ups
6 round for time

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082014

Strength

Squat

BS
1×8@60%
1×8@65%
1×6@70%
1×6@75%

FS
1×5@60%
1×5@65%
2×5&70%

OR

12 min AMRAP of FS at 50-60%

MetCon

7 Deadlifts 225/155
14 pistols/28 air squats
21 burpees (over the bar)
15 min AMRAP

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081914

Strength

Cleans

7@60%
7@65%
7@70%
7@75%

MerCon

2 min row
15 s. Rest
2 min push-ups
15 s. Rest
2 min box jumps 24/20
15 s. Rest
2 min C2b pull-ups
15 s. Rest

2 rounds for reps

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081814

Check out the t-shirt design and let me know if you want a special color etc before we order on Friday!

Strength

Press

Strict:
1×7@65%
1×5@70%
1×3@75%
1×3@80%

Push:
1×8@60%
1×6@65%
1×4@70%
1×4@75%

MetCon

5 squat cleans 135/95
400 m run
5 rounds
(Ouch!)

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081514

Strength

Deadlift
1×10@60%
1×8@65%
1×6@70%
1×4@75%
3×2@80%

MetCon

4 min AMRAP
40 double unders
15 push-ups

1 min rest

5 min AMRAP
20 Russian kb swings 53/35
15 burpees

2 min rest

6 min AMRAP
10 pistols
5 HSPU’s

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081414

Strength

Snatch
3 pos. snatch for 10-15 sets. Increase weight as needed

MetCon

5 DL 185/115
10 t2b
2 squat cleans 185/115
10 t2b
4 rounds

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081314

Strength

Press

Strict
1×10@60%
1×7@65%
1×5@70%

Push
1×10@65%
1×8@70%
1×6@75%
1×4@80%

MetCon

25 burpees
10 ring dips
25 thrusters 45/25
10 ring dips
15 min AMRAP

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