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A. 4×3 Pause Front Squat at 80% 1rm FS . . . B.20minute am rap 10 Dumbbell Squat Cleans 45/25 15 pullups 20 Box Jumps

A.For Time 7 Rounds 21 Strict Press 75/55 21 Back Extensions . . . B. 5 Sets 30s hollow hold 30s tuck crunch 30s hollow hold rest 1 minute

5/3/17

A.”Miron” 5 Rounds For Time 800m Run 23 Back Squats at .75 bodyweight 13 Deadlifts at 1.5 bodyweight 45 minute Time Cap

Monday 5/1/17

A. For Time 21 Thrusters (95/65) 21 KB Swings (70/53) 400m Run 15 Thrusters 15 KB Swings 400m Run 9 Thrusters 9 KB Swings 400m Run B.4×8 Back Squats at 70% 1RM

Friday 4/28

A. 5 Sets of 3 HIGH Hang Snatches B. “Nancy” 5 Rounds for Time 15 OHS 95/65 400m Run

Thursday 4/27/17

If more than 4 people to class; stagger-start by 5 minutes and allow the faster athletes to begin first For time: 21 – 15 – 9 Goblet Squats Kettlebell Swings (2/1.5 Pood) Directly into 18 – 12 – 6 Row … Continued

A. 10 minute AMRAP for quality 1 Bear Crawl down length of turf burpee broad jumps back 10 Air Squats+10 Duck Walk Steps 20s side plank per side 15 wallslides . . . B. 4 sets 5 Push Press 10 … Continued

Tuesday 4/25/17

A. 16 minute EMOM 1st–Row 15/12 Calories 2nd–10HSPU . . . B. 15 minute AMRAP 15 box Jump Overs 12 Ring Dips 9 Power Cleans at 155/105 . . . C. 3 Sets not for Time 10 Strict Toes to … Continued

Monday 4/24/17

A. 4×5 Back Squats at 70% B. Masters Qualifier Workout 100 Dumbbell Snathes 50/35 80 Calorie Row (sub 1200m Run for row IF ROWER IS UNAVAILABLE) 60 Bar Facing Burpees 40 Muscle Ups 20 Minute Time Cap

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