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Friday, September 25, 2020


A. “Kelly”

5 rounds for time

Run 400m

30 box jumps 24,20

30 wall ball 20,14

Masters 7:15am

A. From rack; front squats x 4 for 5 sets; add weight if form is good

B. 12 min AMRAP

Row 150m

16 single arm DB hang clean & jerks

10 toes to bar or knee raises

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Tuesday, October 27, 2020

A. Run 200m or row 250m; rest approximately 1 min x 6 sets; same pace each set B. For time 30-20-10 Front squats 115,75 Hand release push-ups 75 double unders after each set

Monday, October 26, 2020

A. EMOM 8 min 3 clean & jerks; build to TOUGH set of 3 B. Run 400m 3 sets @ 115,75 12 deadlifts 9 hang power cleans 6 shoulder to overhead Run 400m 2 sets @ 135,95 12 deadlifts 9 hang power cleans 6

Saturday, October 24, 2020

AMRAP 25 min with partner 400m run with plate 45,25 6 thrusters 115,75 8 pull-ups 10 box jumps 24,20 **while partner A runs, partner B performs AMRAP thrusters, pull-ups, box jumps. When partner A ret

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