Week 3 | 2018

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Week 3 | 2018

Monday 01/15/2018 1. Every :90 seconds for 3 rounds 3 power snatch + 2 hang squat snatch + 1 squat snatch #95 2. Low Hang Squat Snatch 3x2 #150 2x2 #160 2x2 #172 3. For Time: 12 strict ring muscle ups 15 kipping ring muscle ups 18 bar muscle ups | 9:24 4. For Time: 1600m Trueform Run... right into 5 rounds of 24 cal row 16 pistols 12 kipping handstand push-ups | 22:00 Tuesday 01/16/2018 1. Running Clock workout: 0:00 - 3 rounds 27 cal bike 21 toes to bar 15 C&J #155 | 14:01 20:00 - 3 rounds 500m Row 20 GHD sit-ups 100' handstand walk | 13:50 37:00 - 1 round 50 cal ski erg 35 Dball squats #70 20 Dball over the shoulder #100 | 9:50 Wednesday 01/17/2018 - REST DAY Thursday 01/18/2018 1. 3 rounds, rest 3:00 b/t rounds 9 power snatches 15 thrusters 9 power cleans #75 - 1:48 #95 - 1:56 #115 - 2:46 2. For Time: 12 front squats #135 20 cal row 8 front squats #165 30 cal row 4 front squats #205 40 cal row | 8:19 3. 5x12 Chest to Bar Pull-ups, rest as needed Friday 01/19/2018 1. Partner Workout 20 min AMRAP 15 snatches synchro #75 30 dubz partner A 20 wall ball shots #30 alternating 30 dubz partner B 6 rounds + 28 reps 2. Back Squats Climbing 5x5 | #205,235,265,295,315 Saturday 01/20/2018 - REST DAY Sunday 01/21/2018 1. Handstand Push-ups AMRAP 4:00 30 strict max reps kipping | 23 kipping 2. Power Snatch On the Minute x 12 (4 Rounds) Minute 1 – 3 Power Snatches @ #145 Minute 2 – 2 Power Snatches @ #155 Minute 3 – 1 Power Snatch @ #165 3. Conditioning For Time: 45 burpees 60 DB Snatches #70 alternating 45 Hang Power Cleans (75/55) 7:30 ElkShape Partners Bohning Archery Caribou Gear Game Bags Hoyt Achery Mtn Ops Vortex Optics Exo Mountain Gear Option Archery Easton Archery Sitka Gear FHF Gear Kenetrek Boots OnXmaps Elk Shape Youtube Channel Elk Shape BOOK Phelps Quality Game Calls

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