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Training of the Day

Thursday 021517

Training Of The Day Strength Snatch 80% x 3 85% x 2 90% x 1 Conditioning RX 12:00 AMRAP 5 DB Snatch each arm 5 Wall Ball 20/14 10 DB Snatch each arm 10 Wall Ball 15… 15… Comp 15:00 Time Cap 10 Pwr Snatch 50 Wall Ball 8 PS 40 Wall Ball 6 PS 30 WB 4 PS 20 WB 2 PS 10 WB...
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Wednesday 021417

Training Of The Day Strength Deadlift 80% x 3 85% x 2 90% x 1+ Conditioning RX/Comp 4:00 AMRAP 9 Deadlift rx 50% Comp 225/155 9/7 Cal Row 2:00 Rest 4:00 AMRAP 7 Deadlift RX add 10lbs Comp 245/175 7 T2B or T2Barbell 2:00 rest 4:00 AMRAP 5 DL RX add 10lbs Comp 265/195 5 Box Jump...
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Tuesday 021317

Training Of The Day Strength Bench Press 80% x 1 85% x 1 90% x 1+ Conditioning RX 100 DU’s 200 SU’s 50 Abmat Sit Ups 25 Burpee Over Bar 25 S2OH @ 50% Push Press 25 Burpee Over Bar 50 Abmat Sit Ups 100 DU’s Comp 100 DU’s 25 GHD Sit Ups 25 Burpee Over Bar 25...
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Monday 021217

Training Of The Day Strength Clean 80% x 3 85% x 2 90% x 1 Conditioning RX/Comp 2 Rds 3:00 AMRAP Cal Row or Bike 1:00 rest 2:00 AMRAP Pwr Clean @ RX 60% Comp 205/135 1:00 rest 1:00 Pull Ups 2:00 rest between AMRAPS Accessory 3 sets 10 GHD Hip Extensions 10 Bent Over KB Row
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Saturday 021017

Training Of The Day Partner 20:00 AMRAP 10 DB Snatch 5 each arm 25ft Lunge with DB 5 Pull Ups 25ft Lunge with DB Partner 1 must complete a full rd before Partner 2 can start the next rd. Partner 2 will Hold a RX: Push Up position Plank Comp: Hand Stand Hold wile partner 1 does...
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Friday 020917

Training Of The Day Strength Deadlift 75% x 3 80% x 3 85% x 3+ Conditioning RX/Comp 40 Wall Ball 20/14 20 Deadlift @ RX 50% Comp 225/155 400m Run 30 Wall Ball 15 DL 400m Run 20 Wall Ball 10 DL 400m Run 10 Wall Ball 5 DL 400m Run Accessory 3 sets 25ft Banded Lateral Walk each side...
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Thursday 020817

Training Of The Day Strength Bench Press 75% x 3 80% x 3 85% x 1+ Conditioning RX 12:00 AMRAP 5 Pull Ups 10 Push Ups 15 DU’s 30 SU’s Comp 12:00 AMRAP 3 MU’s or 6 C2B 5 HSPU or 10 Ring PU’s 20 DU’s Accessory Accessory 3 sets 50ft KB OH Carry 1:00 Push...
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Wednesday 020717

Training Of The Day Strength Hang Clean + Clean 75% x 3 80% x 2 85% x 1 Conditioning RX 12-9-6 C&J @ 50% Box Jumps 24/20 400m Run 9-6-3 C&J Box Jumps 400m Run RX 12-9-6 C&J @ 135/85 Box Jumps 24/20 400m Run 9-6-3 C&J Box Jumps 400m Run Accessory 3 sets 10 Ring...
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Tuesday 020617

Training Of The Day Strength Hang Snatch + Snatch 75% x 3 80% x 2 85% x 1 Conditioning RX 10 RFT 3 Pwr Snatch @ 65% 6 Burpee Over Bar 9 Plate Sit Ups 25/10 Comp 10 RFT 3 Pwr Snatch @ 155/105 6 T2B 9 Push Ups Accessory 3 sets 10 DB Lateral Raises 10 KB Side Crunches
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