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Snatch technique
5 min of Cindy
5 pull ups, 10 pushups, 15 squats
5 min squat/run
200 run
50 squats
5 min wall ball/burpee
10 wall ball
10 burpee
100 double unders for time
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Jump Rope Barefoot 10 min., mixing in variables of DU's, Cross Overs, single foot, running.
5 - 7 wall walks
2min accumulated L sit
Handstand away from wall 10 attempts
5 Rounds of:
1/2 BWT Dead Lift x 15 reps
10 Box Jumps - 24", whole foot on the box
90 sec rest
Rest 3 min
3 Rounds :
Hollow Rocks: 60sec, prone hold 60sec
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REST
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5 x's 5 back squat
aim for 5 rep max last set 3-5 mins rest between sets
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as many rounds as possible in 10 mins of:
10 pull ups
10 burpees
rest 5mins
as many reps as possible in 10mins (team)
thrusters
partner does 20 box jumps (teams change after 20 box jumps)
session counts Thrusters
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Strict Press (SP) 7*3 120sec rest
Push Jerk (PJ) 5 x 3 120sec rest
Split Jerk (SJ) 3 x 3 120sec rest
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Death Everything
Pull ups by 1
push ups by 2
sit ups by 3
squats by 4
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