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4 weeks out...

4 weeks out...
Monday 4/25/2016 1. 15 minute AMRAP 55 dubz 15 chest to bar pull-ups 5 hang power cleans #155 8 rounds + 50 dubz 2. with a partner, 3 rounds of max effort, alternating deficit handstand push-ups 12", one partner holds static while the other partner does a rep | 4 and 4, 3 and 3, 3 and 3 3. with a partner, 2 rounds of max effort, alternating muscle ups, one partner holds at the top while the partner does a rep, 4 and 4, 3 and 3 4. build to a heavy deadlift single | #455 5. team of 4, one person resting, the other two holding KB in the rack position, and the last person doing work: 80 calorie row 60 box jumps 30"/24" 60 wall ball shots 10' #30/20 | i have no idea our time but this was horrible. 6. team of 4 sprint relay, 200m x4 per person alternating Tuesday 4/26/2016 1. teams of one male, one male one athlete does entire round, relay... Barbell Farmer Carry (80 ft., #165 each hand) Double-Unders (50) Muscle-Ups (12 reps) Barbell Farmer Carry (80 ft.) 4 Rounds Total, alternating rounds | 13:31, my splits were 2:51 & 3:01 2. Snatch High Pull from top of knee + Full Snatch EMOM x 8minutes climbing #135-185 3. 3-4 Sets of 2 Fronts Squats + 4 Back Squats heavy, #225,265,300 4. 12 minute running clock: 0-3 minutes with a partner max calories on the AB, :30 seconds of work each alternating... 87 calories 3-5 minutes max Dball OVER the shoulder alternating each rep... 32 Dballs rest 1 minute 6-9 minutes with a partner GHDSU alternating every 15 reps 97 GHDSU 9-12 minutes of max strict HSPU, only one person working at a time, while the other holds handstand | 42 reps Wednesday 4/27/2016 REST DAY Thursday 4/28/2016 1. Establish a 1 rep max of this complex: 3 power cleans + 3 front squats + 3 jerks #165,185,205,230 2. Team of 3, one person working at a time: 100 chest bar pull-ups + 50 Thrusters #135 100 pistols + 50 deadlifts #315 100 burpees over the bar + 25 clean and jerks #225 | 18:18 3. 1 round for time of: 15 muscle ups + 15 clean and jerks #135 | 2:07 Friday 4/29/2016 1. Hang snatch #155,165,175,185miss,155,165,175,185,195,205,210miss 3x 2. HS walk outside 100 ish feet, harder by the way than indoors. 3. Strict HSPU + Hang Power Cleans #160 + Bar Facing Burpees 9-6-3 2:13 Saturday & Sunday Shed Hunting and lots of chainsawing...