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Monday 8/7/2017
1. OHS 4×6 #165,185,205,215
2. 4 Rounds For Time:
20 cal row
16 wall ball shots #30 ball 10′ target
8 hang power snatches #115 | 12:49

Tuesday 8/8/2017
Archery Range in the morning…

1. Snatch Doubles #75,105,135,155,165,175,185,185 | didn’t feel very mobile
2.5 rep max thruster | #135,175,196,201
3. 9 minute clock:
4 rounds of…
10 toes to bar
20 box step-ups 24″ box, #35’s dummbells
remaining time max ring muscle ups | 13 reps
4. 7 minute AMRAP:
5 power cleans #195
7 bar facing burpees
9 pull-ups | 4 rounds

Wednesday 8/9/2017
1. warm-up: 15 cal ski erg, 400m trueform run, 20 cal bike, crossover symmetry activation
2. Bench DB’s 10 reps | #40’s, 50’s, 60’s, 70’s, 70’s, 70’s
3. Back Squat | #135×5, 185×5, 225×5, 255×3, 275×3, 300×3
4. Banded barbell good mornings (red bands) 8 reps | #45,75,105,105
5. Tempo Deadlifts (2-2-2) x5 | #225,225,225
6. Split Jerks x5 | #95,145,165,185,205
7. For Time:
15-12-9 KB 1 arm Snatch #70 + GHDSU
800m Run
15-12-9 KB 1 arm Snatch #70 + GHDSU | 12:00

Thursday 8/10/2017
Happy Birth to my beautiful Wife!

Friday 8/11/2017
Today I turn 36 years young:
Team of 3 workout:
500m Run together
50 Dball ground to shoulder #150 | 1 person working at a time
100 burpee box jump overs 24″ | 1 person working at a time
50 bar muscle ups | 1 person working at a time
100 hang squat clean thrusters #135 | 1 person working at a time
500m Run together | 24:48

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