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WOD

131012

BBG 15 minutes to establish a 1RM of the following complex: Snatch + Hang Snatch + Overhead squat Note: This is a complex. The barbell...
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131011

High Bar Back Squat- 1X5@60%, 1X5@70%, 2X5@75% – rest 2:00. Conditioning 12 Minutes: Odd- Max HSPU Even- 3 Power cleans (155/115)

131009

BBG 4X5 Behind Neck Snatch Grip Push Press – heaviest possible. Conditioning Adapted from “Granite Games 6.1″ For time: 50 KB Swings 24/16kg -then- 21-15-9...
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131007

BBG 15 minutes to establish a 3RM Hang Snatch (top of knee). Conditioning For time: 45 T2B -then- 3 rounds of: 15 Deadlifts 185/135# 15...
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131004

Strength HBBS: 1X5@60%, 1X5@65%, 2X5@70% – rest 2:00. Conditioning “Fractured Fran” 21 Thrusters 95/65# 21 Pullups -rest 2 minutes- 15 Thrusters 95/65# 15 Pullups -rest...
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131001

Strength HBBS: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103% Conditioning 12 minute AMRAP of: 20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg 20 TTB...
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