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January 19th 2019

A.  Snatch pull to knee + Snatch 3x(1+1) B.  4 rounds for time with a partner 400m run* 50 Sumo Deadlift High Pull 95/63# 20 Pull-up each partner run 200m relay style

January 18th 2019

A.  Deadlift 5×2 90%+ No touch and go! B.  AMRAP 14 10 Wall Ball 20/14# 10 Slam Ball 35/25# 10 KBS 53/35# 10 AB mat sit up  

January 17th 2019

A.  Hang Clean + Split Jerk 3x(2+2) B.  AMRAP 15 200m run 10 Hang Power Clean 135/93# 10 Back Squat 135/93# RX= Unbroken PC and BS, weight can be dropped between HPC and BS RX+ Unbroken through both bar...

January 16th 2019

A.  Back Squat 3×3 @ 90% B.  EMOM 25 Minute 1: 15 Burpee Minute 2: 40 Double Under Minute 3: 15 Wall Ball 20/14# Minute 4: 10/8 ABC Minute 5: 2/1 Rope Climb *scale reps as needed  

January 15th 2019

3 Rounds of :40 work / :20 Rest DB Split Press (left) DB Split Press (right) DB Alternating Snatch 50/35# Toe touches to a Med Ball Air Squat Sprinter Crunches Choose a weight for your split press that can be done for a majority of the :40 sec   Rest 5  ...