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31 Oct
0

Skill: Pull-up/Muscle-up Technique Work   Conditioning: AMRAP x 7min – 50 Back Squats#95/65 50 Back Squats#135/95 ME Back Squats#155/105 Rest 3min AMRAP x 7min – **Bench Press Alternative** 50 S2OH#95/65 50 S2OH#115/75 ME S2OH#135/95 Rest ... Continue Reading

31 Oct
0

Strength: 10RM Back Squat 1×10 @85% 10RM   Conditioning: 400m Run 30 WBS#20/14 30 Box Jumps 400m Run 21 KBS#53/35 21 Pull-ups 400m Run 21 KBS#53/35 12 Pull-ups 400m Run 30 WBS#20/14 30 Box Jumps

29 Oct
0

Skill: Rope Climb Technique **If proficient in Rope Climbs** 8 Rope Climbs “for time” preferably legless if able.   Conditioning: 10->1 MBC#20/14 1->10 Burpee Box Jumps 24/20

27 Oct
0

Weightlifting: Snatch Technique   Conditioning: in 2min complete: 1 Set UB ME MU in the remaining 15min complete (in order): 1k Row for Time 1RM Snatch

26 Oct
0

Mobility: Thoracic Spine and Shoulder Focus Strength: 3 sets – :30 Inverted Shoulder Taps, :30 rest 10 Vertical Push-ups 10 Good Mornings Conditioning: 4 RFT – 10cal AAB 20 Burpees 400m Run