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Snatch work A.) 1 power snatch + 1 hang power snatch AHAP B.) 5x3(+5) "Kustard" 4 rounds 400m run 20 box jumps 24/20 20 thrusters 95/65 RM Sent from my iPhone ...

Power clean A.) 1 power clean + 1 hang clean AHAP B.) 5x3(+5) WOD: 4 rounds Snatch x 1 minute max reps DU's x 1 minute max reps Rest 1 minute RM Sent from my iPhone ...

A.) speed bench: 3x3(+10) B.) sprint press: 3x6-10(+5) Flat DB bench: 2 sets (+5) 2 arm DB bent rows: 3 sets(+5) WOD: 10 to 1 Strict chin-ups True push-ups Ball slams RM Sent from my iPhone ...

Deadlift A.) 2 sets(+20), block pulls: 2 sets @ 3 inches (same#) B.) 5 rep max (+10) Box jumps: 4x1 find max height for the day Evil wheels: 2x15 RM Sent from my iPhone ...

Bench press A.) 2 top sets (+20), 2 back down sets (+20) B.) 3x6-10(+5) Pull-ups: 3xME DB upright rows: 2 sets (+5) WOD: "Helen " 400m run 21 KB swings 12 pull-ups 3 rounds RM Sent from my iPhone ...

Back squats A.) 2 sets(+20), drop down: 2 sets(+20) B.) 3x5(+5) Plank holds: 3x30(weighted) WOD: 4 rounds BB overhead walking lunges x 12 tot KB swings x 9 BB front rack walking lunges x 12 tot Box...

Snatch work WOD: 30/20/10 400m run before each round Thrusters Toes to bar KB swings RM Sent from my iPhone ...

Power clean A.) 2RM B.) 5x3(+5) WOD I: 3 rounds 200m run 10 KB snatch(5R/5L) Rest 3 minutes WOD II: 7x2 minute rounds (14 min total) 4 ground to overhead AHAP 5 chest to bar pull-ups 6 ball slams RM Sent from...

A.) Speed bench: [email protected]% of Tuesday's weight B.) strict press: 3x6-10(+5) Flat DB bench: 2 sets(+5) 2 arm DB bent row: 3 sets (8-12) AHAP WOD: 150 push-ups for time *1/2 gasser penalty for resting RM Sent...

Box jumps: 5x3 Deadlift A.) 3 sets (+10-20# from week 3); block pulls @ 3 inches: 3 sets (same weight) B.) 5RM(+10) Sent from my iPhone ...