• Fat Bottom

May 18th- 2019

Strength

4' AMRAP

Dumbbell Row


Metcon

3 Rounds:

20 Burpee Over Hurdle

100' DB OH Wallking Lunge

10 Ring Dips

400m RUN

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may 17th - 2019

Practice 10' E2MOM 3 Position Power Clean + 2 Front Squat + 1 Jerk Strength 5x1 Back Squats Metcon "Fight Gone WRONG" 3 Rounds of: 1' - ME Suicides 1' - ME Pull Ups 1' - Power Snatch (95/650 1' - Cal

May 15th -2019

Practice 6' EMOM 4 Split Jerk Strength 5x1 Pull-Ups (strict) Metcon Deathy by...DT 1st Minute: 1 Deadlift, 1 Hang Power Clean, 1 Jerk 2nd Minute: 2 Deadlift, 2 Hang Power Clean, 2 Jerk 3rd Minute: 3 D

may 14th - 2019

Practice 30 Squat Snatch **practice skill not speed. Strength 5x1 Deadlifts Metcon 12' AMRAP 40 DU 4 Hallow Body Sequence 20 Wall balls 10 Jack Knifes

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