October 11, 2017

BBG
4 x 8 Deadlifts (as heavy and as fast as possible) – rest :90

Strength/Skill
7:00 EMOM of:

6 Dual KB Push Press (55/35) + 3 Muscle-ups

Conditioning
20:00 AMRAP @ a conversational pace of:

1k Row
100m Farmer Carry (70/55)
12 Strict Pull-ups
:60 “L Sit” hold
________________________________________
Barbell Program
Snatch
1 x 3@50%
1 x 3@60%
1 x 2@70%
1 x 1@75%
2 x 1@80%
1 x 1@70%

Power Clean & Power Jerk
1 x 3 + 3@50%
1 x 3 + 3@60%
1 x 2 + 2@70%
1 x 1 + 1@75%
2 x 1 + 1@80%
1 x 1 + 1@70%

Front Squat
1 x 3@50%
1 x 3@60%
1 x 2@70%
1 x 1@75%
2 x 1@80%
1 x 1@70%

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