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Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Pyrros Dimas Training (video)
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WOD
Bar Work
3 x 5 Hang Snatch
3 x 5 Hang Clean
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Foundations
For time:
40-30-20-10
Hang Power Cleans 95/65/45
Hollow Rocks
Conditioning
21-15-9
WBS
KBS 70/55/35#
Row 500m after each round
Competition
For time:
300′ HSW
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Weekly Challenge
Max Height Box Jump
Best Results:
Women – TBA
Men – TBA
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