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29/03/2019

Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.

28/03/2019

A. Ring pull-up strength: On every 30 second interval, for 12 minutes: 0:00-3:30 – 1-5 strict ring pull-ups or challenging hinge rows 4:00-7:30 – 5-15 second negative 8:00-11:30 – 5-20 second hang from rings or bar. B. Burpee ladder! We will start...

27/03/2019 – Bring-a-Friend Day!

**Bring-a-Friend day is today, for all of the scheduled regular classes!** A. Front squat – 2 @ 80, 80, 85, 85, 85%. Beginners will do sets of 5 with a kettlebell or a lighter barbell. B. 2 max effort front rack holds at 95% of your max front squat. We are...

26/03/2019

A. Split jerk – 5×2, increasing weight from last week. B. For reps (2 scores): 6 minute AMRAP of: 16 alternating stationary back rack lunges (95/65) 16 push-ups (modify reps if needed) 30 sec rest/transition, then: 6 minute AMRAP of: Suitcase carry...