Training - 11/4/2016

A. Hang Snatch + OHS - 5 x 2+1 - 5 Seconds pause at the bottom of OHS

B. 4 Rounds
500m Row @ 95% intensity
Rest 2 Minutes
10 OHS 165/115#
10 Strict Pull Ups
Rest 1 Minute

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Training - 11/2/2016

A. Every 2 Minutes For 10
6 Unbroken Hang Power Cleans @ 50-60% of Clean
Choose a lower percentage if you have been lifting for longer and have a high relative max to your strength levels


B. AFAP
800m Run
30 Burpees
400m Run
15 Burpees
800m Run
30 Burpeesr

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Training - 11/01/2016

A. Back Squat
2 x 5 @ 103% of last weeks working weight
2 x 3 @ 108% of last weeks working weight

B. AMRAP 12
6 Alternating Lunges 95/65#
48 Double Unders
8 Box Jumps 24/20

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