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8-13-2018

Every :90 x 6 @60-70% of 1RM PowerSnatch Complex: 1- Snatch pull 1- High hang power snatch 1- Hang power snatch 1- Full power snatch Wod: With a running clock EMOM 0:00 20 Dubs and 1 snatch 75/55 1:00 20 dubs and 2 snatches 2:00 20 dubs and 3 snatches 3:00 20 dubs and 4 […]

8-10-2018

Back Squats 4×6 @75-80% Wod: For time: 10 Bar Muscle ups 20 back Squats 185/115 “from floor” 30 lateral burpees over the bar 40 wall balls 20/14 50 GHD situps / Ab Mat for scaling 40 wall balls 30 lateral burpees over the bar 20 back squats 10 bar muscle ups

8-9-2018

EMOM X 8 Even: 6 bench press 75-80% of 1RM Odd: 6 power cleans 75-80% of 1RM Wod: For Time: 21-15-9 Clean & jerks 135/95 Calorie Row

8-8-18

EMON X 8 Even: 6 deadlifts @75-80% of 1RM Odd: 6 burpee box jumps 24/20” (NOT BOX JUMP OVERS) Wod: For Time: 20 snatch grip deadlifts 135/95 20 box jump OVERS 600M Run 15 Hang Power Snatches 155/105 15 box Jump Overs 400M Run 10 OHS 185/115 10 Box Jump Overs 200M

Monday, July 30, 2018

6:00 EMOM 1 clean DL 1 hang squat clean 1 full squat clean Build to a moderate weight In a 10:00 window 50/35 cal row 25 burpees over the rower With time remaining Establish a 1RM Squat Clean

7-27-2018

Squat snatch 1RM Wod: “Amanda” 9-7-5 Ring muscle ups Squats snatches 135/95 Or 9-7-5 C2B pull ups Ring dips Squat snatches

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Elizabethtown KY 42701

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