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Monday 080320 STRENGTH ON A 15:00 RUNNING CLOCK... Build to a 2RM Strict Press (Score is Weight) WORKOUT EMOM x 15 MINUTES* Min 1 - 8-12 Strict Press (95/65)|(65/45) Min 2 - 8-12 Power Snatches Min 3 - 8-12 Burpees Over Bar *Athlete choice on reps for all three movements. (No Measure) Tuesday 080420 WORKOUT AMRAP x 9 MINUTES 15 DB Sumo Deadlifts (50/35)|(35/25) 15 Pull-Ups 200m Run -Rest 1:00- AMRAP x 6 MINUTES 10 DB Sumo Deadlifts 10 Chest to Bar Pull-Ups 100m Run -Rest 1:00- AMRAP x 3 MINUTES Max DB Renegade Row (Score is Rounds + Reps) FINISHER 2-3 SETS 10 Slow DB Romanian Deadlift 10/10 Slow Single Leg Glute Bridge (No Measure) Wednesday 080520 STRENGTH ON A 20:00 RUNNING CLOCK… Build to a 2RM Back Squat (Score is Weight) WORKOUT ON A 12:00 RUNNING CLOCK... 1000/800m Row 60 Sit-Ups 30 Back Squats (185/135)|(135/95) Max Meter Row In Time Remaining… (Score is Meters) Thursday 080620 WORKOUT EVERY 4:00 x 5 SETS 30 KB Swings (53/35)|(35/26) 10/10 SA Front Rack Step-Ups (24/20)* 10 Box Jump Over *10 reps on right arm / 10 reps on left arm, legs alternate every rep (No Measure) FINISHER 8 SETS TABATA (:20 on/:10 off) MOVT 1 - Alt. Quadruped Bird Dog MOVT 2 - Heel Taps* *Laying down with the feet flat on the ground. Shoulders lift off the ground and you reach side to side towards each heel. (No Measure) Friday 080720 STRENGTH ON A 20:00 RUNNING CLOCK… Build to a 2RM Deadlift (Score is Weight) HERO WORKOUT "DT" 5 ROUNDS FOR TIME 12 Deadlifts (155/105)|(115/75) 9 Hang Power Cleans 6 Push Jerks *Last seen 9/20/2019 (Score is Time)

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