Friday, March 8, 2019

Performance
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6×2 Pos Snatches (Floor, hang above Knee), Every 1:15
.
4 Rounds For Time of:
24 Box Jumps, 24”/20”
14 Overhead Lunges (In Place), 95#/65#
400m Run
.
Intermediate
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6×2 Hang Snatches, Every 1:15
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4 Rounds For Time of:
24 Box Jumps, 20”/16”
14 Overhead Lunges (In Place), 65#/35#
400m Run
.
Fitness
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6×2 Hang Power Snatches + 15 Air Squats, Every 1:15
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4 Rounds For Time of:
24 Step Ups, 20”/16”
14 DB Lunges (In Place), 20#/10#
300m Run
.
Resolution Burn
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With a continuously running clock
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0-15 min
.
For time:
100 wall balls
Every time you break 10 cals on the bike
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15-25 min
.
EMOM for 10 min
25 jumping pull-ups
45 sec plank hold
.
25-30 min
.
AMRAP in 5 min
Burpees

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