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093013

1. 21-15-9Double UndersPower Snatch, 95#/65#Knee to elbows2. Power Clean – 6 x 3 ascending weight3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) Advanced – EMOM 10 CTB Pull-ups

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092813

1. Thruster LadderWith a continuously running clock, complete 1 thruster on the first minute, 2 thrusters on the second minute, 3 thrusters on the third minute…Continue until you cannot complete the corresponding number of thrusters.  The weight is to be…

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092713

1. Deadlift – 3×10 (straight sets)2. “Jack” AMRAP 20 115#/75# Push press, 10 reps 24kg/16kg Swings, 10 reps 24″/20″ Box Jumps, 10 reps3. EMOM 10 – Handstand Push-upsIf you completed all of your reps on Wednesday then increase by one rep…

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092613

1. Complete reps of 20-10-6 for time...Begin each round with a 500m run155#/125# Front LungePull-ups2. 2 Position Snatch (high hang + mid hang) – 5 x 3 reps (light to moderate weight)

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092513

1. AMRAP 1510 Deadlift, 225#/155#10 AbMat Sit-ups2. 10 EMOM Handstand Push-upsIf you completed all of your reps on Monday then increase by one rep per round3. Midline work (your choice)

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