Monday 190520
A. Take 15 min to find 1 rep max deadlift
B. 5 rounds for time
10 box jumps 24,20
15 kettlebell swings 53,35
10 med ball sit-ups
200m run
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See AllFriday A. 1 Power Clean + 2 Hang Power Clean + 3 Front squat Every 2:00 x5 sets -building load from 135#/95# to a tough set for the day B. 3 rounds for time 75 Double unders or 75 single unders 15 Pow
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For total time 4 rounds 12 single arm DB hang clean and jerks @ 50#/35# 24 med-ball overhead Ab mat sit-ups 20#/14# + Run 800m + 4 rounds 8 Single arm DB devil press @ 50#/35# 16 prisoner step-ups 24"
970
A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F
1060