Category: Uncategorized

“Viper”(CompTrain)
For Time:
60/42 Calorie Row
50 Box Jump Overs (24/20)
40 Toes to Bar
30 Power Snatches (115/80)

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A.
1 hang power clean + power jerk + 1 hang squat clean + split jerk
Work to a heavy complex then score
B.
Grace
30 Clean & Jerk
For time

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A.
Overhead squat – warm-up to above workout weight, box jumps escalating height in between sets
B.
21-15-9 reps for time of:
Overhead squats
Box jumps

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Dave

A.
Pick one and practice for 15 minutes
Muscle-ups
Double unders
Hand walking
B.
8 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds
There is no rest between rounds

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Barb

A.

Clean 2RM

B.

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell

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Doug