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Monday 12/17/2018 Overhead Squat 3x3 | 185#,195,185 Front Squat 3x3 | 205#,235,265 Back Squat 3x3 | 265#,285,305 Back Rack Lunges 3x10 115# GHD Raises 4x5 Conditioning: 75 kettlebell swings 53#, 25 handstand push-ups, 10 muscle ups | 5:02 Tuesday 12/18/2018 4 sets: 20" Box Step-ups 6 per leg | 115#, 4x15 Reverse Hypers 110# 12 minute EMOM: ODD: 6 burpee box jumps 24", EVEN: 12 power cleans 115# 3 rounds not for time: 1 deadlift 260# + 100' Kettlebell waiters walk each arm Wednesday 12/19/2018 - REST DAY Thursday 12/20/2018 EMOM 10 Squat Cleans | 75#,105,135,165,165,195,205,215,225,235 4 Rounds for time:...

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Monday 8/6/18 1. 3 Position Squat Snatch (Hip/Knee/Floor) | 125-145# 2. Power Snatch + Squat Snatch 7 Sets 125-155# 3. Back Squat 235#x6,255x4,275x2,240x6,260x4,280x2,245x6,265x4,285x2 4. 5 Rounds for time: 10 Strict Handstand Push-ups 10 Toes to Bar 10 Calorie Bike | 9:45 Tuesday 8/7/18 16 Minute AMRAP 250m Ski Erg 5 Push Jerks 185# 30 double unders 5 Power Cleans 185# 6 Rounds Wednesday 8/8/18 7 Rounds Bench 180#x5 Sled Push 60m 270# Not for time Thursday 8/9/18 5 rounds EMOM Min 1 - 10 strict pull-ups Min 2 - complex 2 hang power cleans + squat clean + jerk (add...

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Check out this blog post I did for Mystery Ranch Monday June 22nd 2015 1. Clean and Jerk EMOMx10: 3 Reps #195 2. Back Squat Work up to a heavy double #325x3 3. Gymnastics Skills 50 Strict HSPU for time 5:03 4. Conditioning “Hulk Hogan” Every 2 minutes for 20 mins: 3 Muscle ups 5 Power Cleans, 185/135 7 Burpees Did 10 Rounds 2 Rounds For Time: 30 Wall Balls #30 30 Power Snatches, 75/55 30 Box Jump Overs, 24/20 30 TTB 13:04 Tuesday June 23rd 2015 1. Lots of Snatch work off of Blocks at knee 2. Strength 4×6...

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