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05/25/16

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A) Snatch Heavy single B) Clean & jerk Heavy single C) “Snatch DT” 5x 12 snatch grip deadlifts, 135/95 9 hang power snatches 6 overhead squats EXTRA A) Muscle up …

Closed Memorial Day

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We will be closed on Memorial Day, and we’ll be doing Murph at 6pm on Sunday. Come and join us, we’ll have different scaling options, and then we’ll all be …

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05/24/16

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A) Push press Week 4 B) EMOM 10 Elbow prehab C) AMRAP 12 50 double unders 10 box jump overs 5 hang power cleans, 155/115 EXTRA 5x: 750m row 12 …

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05/23/16

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A) Back squat 20rm B) Baseline 2.0 50 calorie row 40 air squats 30 t2b 20 hspu 10 c2b EXTRA A) Hip extensions, 4×10 B) Weighted step ups, 4×10

05/18/16

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A) EMOM 10 Snatch B) EMOM 10 Clean & jerk C) 21-15-9 Power snatch Burpees over bar

05/17/16

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A) Push press Week 3 B) EMOM 10 Elbow prehab C) “Nasty Girls” 3x 50 squats 7 mu 10 hpc

05/16/16

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A) Back squat Work up to 97.5% for 2 B) Speed back squat 6×3 @ 65% C) Pause front squat 3rm with 3 second pauses D) AMRAP 13 50 air …