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Strength/Skill – Snatch Grip Deadlift W/U to 5RM
25 Deadlifts 225/155
50 Pull-ups
25 Deadlifts 225/155
Back Squat 5×5 @ 60% It should be towards the lighter side. 5 RFT – 4 Sq. Clean 185/135 3 Push Jerks 185/135 2 Rope Climbs 2:1 *13 min Cap*
NO FRIDAY EVENING CLASSES. FRIDAY MORNING 6,7 & 9 ONLY. US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is…
Fight Gone Bad Format 3 Rounds 1 Minute Rest B/T Rounds Score is total Reps Row (Calories = Reps) Weighted Overhead Walking Lunge 45/25 Sledgehammer Swings Ab-Mat S/U’s Tire Flips
Strength/Skill – Push Jerk 3-3-3-3-3 For time: 100′ D.B. Walking Lunge 45/25 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 75/45 pounds 25 L-pull-ups 50 Sit-ups
Warm up: 3 RDs 10 Banded squats 10 Lunges 10 BB strict Press 12 min to complete: Back Squats 7×3 @ 87.5% rest 4 min 10 min EMOM 2 strict press + 3 push press start @ 60% 1 RM strict press and build 5 min AMRAP 20 KBS 753/35 15 Jumping Squats
HAPPY NEW YEAR TO FAMILY AND FRIENDS !!!