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9 July 2018

9
Jul

9 July 2018

9 July 2018

Warm-up:  Run to W. Alabama, 3 sets: 5x Burpee Broad Jump, 10x Barbell Thruster (45/35), 12x Backsquat with Empty Bar (Please don’t drop empty bars)

Strength: Back Squat 5-5-5-5-3: Each Set AHAP.

Stamina (don’t post on board): 4 Rounds, not for time: 20x Farmer Carry step up (55/hand), 50m Burpee Broad Jump, 400m Sandbag run.

Work Capacity: 21-18-15-12-9:

  • Hang Power Snatch (95/65)
  • Calorie Row
  • Box Jump (24/20)

Cool Down: 4 Sets:

  • 20 Hollow Rocks

*1:00 Rest between sets

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