Sept 14, 2017

BUILD A. BB front rack lunges @21×1 3×12 per leg (rest 1 min btw legs) BREATHE AMRAP 4 12/9 cal row 3 power cleans 185/115 -REST 2 min AMRAP 4 150/100m row 3 squat cleans 135/95 -REST 2 [...]

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Sept 13, 2017

BUILD A1. BB strict press x8 A2. Chin ups weighted x3-5 reps 3 rds of A B. EMOM 6 Odd min.. :30 MX double KB OH carry Even min. :30 over bar chin hold BREATHE “HELEN” 3 rounds for [...]

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9/12/17

BUILD A. 3 position snatch grip DL 5,5,3,3 B1. SA ring row x10 ea B2. SL snatch grip RDL x8 ea 2 rounds of B BREATHE 4 RFT 10 alt DB snatches 50/30 5 T2B 25 DU 5 T2B 10 burpees

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Sept 5, 2017

BUILD A. 10 min to find a heavy Front Squat B. 4 sets of 5 reps @70% of A BREATHE 2 RFT 8 Squat Cleans 135/95 6 alt front rack lunges 4 STO 400m run 8 pull-ups 6 T2B 4 Bar MU

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August 31, 2017

BUILD A1. KB front rack step ups x12 ea A2. Ring push ups @21×1 xME 3 rounds of A BREATHE AMRAP 20 750m row 6 SA KB OHS R (20/16) :20 superman hold 6 SA KB OHS L :20 Top ring dip hold 8 alt [...]

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