Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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For Time
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
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3 rounds for time of:
Run 800 Meters
1.5 Pood(54#)Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
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“FIGHT GONE BAD!”
Three rounds of:
Wall-Ball, 20 pound Ball, 10Ft. Target (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-Press 75 pounds (Reps)
Row (Calories)
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Snatch 1-1-1-1-1-1-1 reps
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5 K Run
or
“NANCY”
5 rounds for time of:
400 Meter Run
15 Overhead Squats, 65 pounds
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