15 Nov 2018
Strength
Deadlift 8 x 4 sets
Single Leg DL 8 x 3 sets
AMRAP 12 min
10/8 Cal Row
10 Bench Press
10 DB Single Arm Press
Min 4 sets or 50 Burpees
For time - 3 rounds:
10 DL
5/5 DB Snatch
10 Pull-Ups
10 HSPU
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See AllFUNDAMENTAL BLOCK Push & Carry Strict Press DB/BB 8 x 3 sets Single Arm SP 10 x 3 sets Push Press Technique 5 x 6 sets Farmers Carry 45 sec x 3 rounds Suitcase Carry 30 sec x 3 rounds EMOM 10 min 15 s
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Technique: Rope Climb Push Press 5x5 @80% of 1 RM For time: Barbell Complex w/ 50/25 kg 5 Power Clean 5 Front Squat 5 Romanian Deadlift *every round: 25 wall ball 5 Muscle Up/ 10 Pull-ups
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Technique: Deadlift - Mobility & Position 5 x 4 sets EMOM 12 min 10 S. Press 15 Barbell Row 15 Ring Dips AMRAP 12 min 5/5 KTB Snatch 7 T2B 9 Goblet Squat
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