TUESDAY 280818

Strength/Skill Back Squat- 10, 10 , 10, 10 @21X1 Tempo, rest as needed Conditioning In teams of 3- 3 Rounds for reps In a 6 min window complete: 1200m Row Max Rep DB Hang Snatch in Ramaining Time (22.5,15) *Score is total number of DB Snatches

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TEAM 605- 260818

Warm Up: 3 Rounds NFT Banded Monster Walks- 2 Lengths of Gym 10 Goblet Squats- 31X1 Tempo 15 Cal Assault Bike- Steady Strength/Skill Front Squat- Build to a heavy triple in 20 Minutes Superset with: Weighted Dip- Build to heavy single for the day Then: EMOM 10- Odd-10 DB Snatches (22.5/15) Even- 3 Bar Muscle Read more about TEAM 605- 260818[…]

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FRIDAY 240818

Strength/Skills 4 Rounds NFT- A1) Double DB Neutral Grip Bench Press@31X2 Tempo- A2) 30 Seconds RingRow Hold- A3) 60m Front Rack KB carry (30L/30R) Conditioning 605 Quadrathlon- For time complete (in any order)- 1500m Row, 50 Cal Assault Bike, 800m run, 200 Double Unders- *Scale distances and reps if necessary, single skips for DU’s- Must Read more about FRIDAY 240818[…]

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