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  • December 15th, 2017

    It’s Friday!

    Weightlifting: Every :90 x 5 – :00 1 Power Clean – :20 1 Hang Squat Cleans – :40 1 Squat Clean -1:00 Change Weight % – 60/70/75/80/85 EMOM x 5min – 1 Heavy Squat Clean – no misses   Conditioning: 5 RFT – 10 Burpees + 10 Pull-ups + 10 KBS

  • December 13th, 2017

    WCW – who’s i...

    Core: 3 Rds – 10 Supermans -> :10 Superman Hold 10 V-Ups -> :10 Hollow Body Hold 10 Plank Crunches 10 Weighted GH Bridges   Conditioning: “KAREN”

  • December 12th, 2017

    You Read it Right!

    Conditioning: 0:00-10:00 1mile Run + ME Clean and Jerks#135/95 10:00-13:00 Rest 13:00-20:00 800m Run + ME Snatches#115/85 20:00-23:00 Rest 23:00-27:00 400m Run + ME Thrusters#95/65