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In 15 minutes or less, build to today’s “heavy”…Back Squat x 1 rep Followed by…Every 2 minutes, for 6 minutes (3 sets): Back Squat x 3 reps @ 75-80% of today’s heavy single B.2 rounds for time, of:20 Wall Balls (30/20 lbs to 10 ft - MUST CATCH BALL)20 Toes to Bar20 Wall Balls (30/20 lbs to 10 ft - MUST CATCH BALL)20 Hand Release Push-ups Time cap: 18-minutes C."Optional Accessories"3 sets of:5 Ring Dips(Pause for a full two seconds at the bottom and top of each repetition.)5 Strict Chest to Bar Pull-ups(Pause for a full two seconds at the bottom and top of each repetition.)Rest as needed Today's Workout: A.
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Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 3 reps @ 60-65%Followed by…Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 2 reps @ 70-75%Followed by…Every 2 minutes, for 8 minutes (4 sets): Snatch High Pull + Snatch @ 80-85%B.
21-15-9 rep rounds for time, of: Overhead Squats (135/95 lbs)Burpees over the Bar Time cap: 15-minutes C.
Three sets of: Glute Ham Raises x 8 reps @ 2211Rest as needed Banded Good Mornings x 15 reps @ 21X1(focus on perfect positioning and hamstring activation, don’t worry about depth)Rest as needed Today's Workout: A.
Every minute on the minute for 21 minutes (7 Sets): Minute 1: 10 Burpee Box Jump Overs (24″/20”)Minute 2: 10 Kettlebell Thrusters (53/35 lbs)Minute 3: 20 Double-Unders + 10/7 Pull-ups ABSOLUTELY NO DROPPING THE KETTLEBELL. Three sets of: Face-up GHD Straight Body Hold x 45-60 seconds Weighted Plank Hols x 45-60 seconds Rest as needed Today's Workout: A.
3 sets not for time, of: Bar Muscle-ups x 4-8 reps Strict Handstand Push-ups x 12-20 reps Overhead Kettlebell Walking Lunges x 20 steps B.
Every minute, on the minute, for 8 minutes: Pause Front Squat x 1 reps @ 24X1Choose one load for all eight sets.
The heaviest load used last week would be a good, ambitious goal. 3 rounds for time, of:500 Meter Row400 Meter Run30 Ab-mat Sit-ups Today's Workout: A.
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