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August 29

Updated: Sep 1, 2023

A. Back Squatx8x4-5 second descent on each rep

B. Dual kb snatchx12x4

2 minutes

Ski15-20 cals allllll out

Max reps burpee box jump over

Rest 2 min



A. 3 position snatch+ohsx5 sets@70% B. Snatch Pullsx3x3@95%

3 rounds

400m run



3 rounds

400m ski

15ctb or pullup


3 rounds

400m row

15deficit or regular pushups


3 rounds

800m bikerg


Goal is all gymnastics smooth and no hiccups. Adjust reps to kee things in manageable sets




A. Push Pressx2x6@80% B. 120Ft farmers carry

120 ft double kb front rack carry

120 ft double kb overhead carry


Use different weights for the carries!

4 rounds

800m bike

400m row

400m run

Rest 3 min after each set


A. Clean+Hang Clean+Split Jerk+Split Jerkx4 sets@80% B. Deadliftx2x6@80%

3 sets

20 db snatch

2 rope climbs

20 t2b

2 rope climbs

20 db snatch

Rest 3 min after each set


Teams of 2

First 18 minutes

Run 400M

14 Hang Power Clean

14 bar facing burpees

14 T2B-pick different ab exercise if you came yesterday

Second 18 minutes

Row 500M

14 OHS

14 burpee box jump overs

14 barmu or other HIGH Skill pulling


Emom 40

1-12/9 bike

2-5 power snatch

3-12/9 ski

4-4-8 muscle up or 8 dips or assisted

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