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02/12/16

1)Emom 10:00

Power clean + Hang clean (full) + Jerk

2)5 rounds for time:

100m sprint

12 box jump overs @24″/20″

7 shoulder to overhead @115#/75#

-scale up weight as needed

Posted in Blog, Workout of the Day | Leave a comment

02/11/16

1)15:00 Mobility work/Roll out/Light stretching

2)1 x max rep set of pull ups

-8:00 rest

then,

EMOM 30:00

min 1-Pull ups x 45-50% of above

min 2-20 cals on bike, rower or ski (must rotate)

min 3- rest

-scale pull ups to ring rows or banded chest to bar pull ups

Posted in Blog, Workout of the Day | Leave a comment

02/10/16

1)Press

5rm

-find a heavy set of 5 in 5 sets or less

2)AMRAP 8:00
6 HPC @95#/65#
6 t2b
6 HSPU

fitness perform db press for hspu

Posted in Blog, Workout of the Day | Leave a comment

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