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December 7, 2018

Overhead Squat (Build to tough set of 4) Metcon (Time) 3 rounds for time 10 thrusters 5 bar facing burpees 10 power snatch 5 bar facing burpees (75/55)

December 5, 2018

Clean and Jerk (Every 90 seconds x 5 sets: 2 cleans + 1 jerk) 2 sets @ 70% 2 sets @ 75% 1 set @ 80% Metcon (AMRAP – Rounds and Reps) AMRAP 14 20 push-ups 50 air squats

December 4, 2018

Metcon (Weight) Every 4min x 10 sets. Alternate sets. 1. 40 DUs + 2 heavy bag/stone over shoulder¬† + 2 TGU (70/53) 2. 40 DUs + 100′ SA Farmers Carry per side. Use TGU KB/weight.

December 3, 2018

Snatch (Every 90 seconds x 5 sets: 2 snatches) Drop each rep. Quick reset. 2 sets @ 70% 2 sets @ 75% 1 sets @ 80% Metcon (Time) 15-12-9-6-3 Sumo DL High Pull (95/65) Burpees Over Bar Toes to Bar

November 26, 2018

Snatch (1 Power Snatch + 1 Snatch ) Build to a “tough” complex in 12min or less. + Snatch (EMOM 8: 2 snatch @ 85% of above) ¬†+ Metcon (Time) For Time 250m row 20 KBS (53/35) 15 burpees 20 KBS (53/35) 250m row CAP: 6min

November 23, 2018

Overhead Squat Build to Tough set of 8 reps Metcon (Time) 21-18-15-12-9-6-3 wallballs (20/14) 7-6-5-4-3-2-1 hang power cleans (135/95) CAP: 12min

November 19, 2018

Snatch (EMOM 10: 1 sn. liftoff + 1 sn. pull + 1 snatch) begin around 30% and build over the 10 mins. Metcon (Time) For Time 15-12-9 toes to bar burpee box jump (30″/24″)

November 20, 2018

Metcon (Time) 200 DUs 200 m farmers carry (70/44 per hand) into… 9-6-3 sandbag clean over shoulder wall walk into… 10 TGU (70/44) into… 200m FC (70/44) 200 DUs

November 12, 2018

Happy Veterans Day (observed) Snatch (EMOM 8: 1 PS + 1 OHS) Begin at roughly 65% and build to 75% of 1RM snatch. Armistice (AMRAP – Rounds and Reps) AMRAP 11 11 Power Cleans 11 Burpees Over Bar 19 Deadlifts 18 Pull-ups (135/95)

November 9, 2018

Overhead Squat (Build to a Challenging set of 5 in 10min. ) This is NOT a 5RM. No Failing. Overhead Squat (Every 3min x 3 sets: 5 reps @ 80% of earlier set. ) Metcon (AMRAP – Rounds and Reps) AMRAP 8 20 push presses 40 double-unders (115/75)