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Wednesday 062514

Run 800 meters Deadlift 15-12-9-6-3-1 reps, max load @ each set Run 800 meters Note: 1) Rest only one minute between first 800 meters and Deadlift. 2) Rest one minute between sets. 3) Start second 800 meters one minute after last Deadlift set. 4) Max efforts on…

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Tuesday 062414

1. Death by Pull-ups madness ADVANCED – Death by Muscle-up madness 2. Hang powersnatch/OH squat 21 Double Under, 2 minutes Hang powersnatch/OH squat 15 Double Under, 2 minutes Hang powersnatch/OH squat 9 Double Under, 2 minutes 

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Monday 062314

Complete 3 circuits for max reps with a 7 min cap for each round15 Power Clean, 75% of BWTabata Airdyne/Row, total caloriesrest 3 minutes between circuitsscore is total calories for each circuitpost time for each circuit to comments.

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Friday 062014

1. Power Clean - 1RM2. "The Bear" Without stopping or dropping the bar, complete the following sequence, seven times:Power Clean Front Squat Push Press (have bar land behind head, in rear-rack position) Back Squat Push-Press (have bar land on chest, in front-rack position)Once you’ve completed the…

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Thursday 061914

1. Jerk from behind the neck - 1RM (20 min)2. Complete 3 circuits: Box Jump twenty-five jumps in sixty seconds, then immediately Powerclean 15 reps. Rest sixty seconds.No rest during jumps or powercleans. Each round is about three minutes including rests.Intermediate: 20" box and…

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