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060515

(BB)Strength/Skill: Power Snatch - 10x2, 10 sets begin once you are at 70%+ of your 1RM Conditioning: AMRAP 17 10 Alternating DB Power Snatch, 60/40 15 Box Jumps, 24/20 15 Knee to elbows

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060415

Skill/Strength: A. Pistols - 6x10 reps B. 6x3 - Muscle Ups, scale to 5 chest to bar pull-ups if you cannot perform bar muscle ups and pull to the upper abdomen. Conditioning: AMRAP 12 10 Deadlift, 315/225 15 Pull-ups

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060315

(G)Skill/Strength: Handstand holds - 6 x 30 seconds up to 1:00, supported against the wall. If you can already hold 1:00 then perform on a parallette. Conditioning: Reps of 21-15-9 for time Ring Dips Front Squats, 135/95

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060215

(BS)Strength/Skill: Back Squat - 4x12, warm up to a moderately heavy weight (approx 70-75% of your 1RM OR ~82% of your 5RM) and complete all 4 sets at that weight. Conditioning: "Rahoi" AMRAP 12 12 Box jumps, 24"/20" 6 Thrusters,…

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060115

(BB)Strength/Skill: 1. Heaving Snatch Balance - 3x3, warm up to moderately heavy weight and complete 3 sets of triples 2. Hang Squat Snatch - 6x2, build up to a heavy load for the day and perform 6 sets of doubles…

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053015

TEAM FGB (Task Priority) Complete 3 rounds 25 Wallball shots, 20/15 25 KB Swings, 24/16kg 25 Box jumps, 20" 25 Push Press, 75/55 25 Cal row Rest 1:00 between rounds. Score is total time including the 2:00 of rest. Each…

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