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July 31-Aug 6

Updated: Aug 4, 2023


A. back squat-:45 max perfect reps@78%x4 sets. 90 sec rests B. Single leg db rdlx10/legx3

C. Heavy Russian kbsx20x3

Emom 20

1-:40 bike

2-:40 burpee barmu or burpee pull ups


A. Push Pressx5x5@85% B. 5 min amrap

50 ft hand over hand sled pull

20 ring push ups (Regular ok)-scale down to keep in two sets or less

Rest 3 min


20 min amrap

20 db hang power clean and jerk

20 alternating single leg squats ( to box or rebss ok)

25 cal bike


A. Hang Snatch+Snatch+OHSx3 sets@75% B. Paused Hang Snatch Pullsx3x3-pause is at knee for 3 seconds@100% of snatch

Sorry this week has been nuts!


A. Clean Pull+Low Hang Clean+push press+push jerkx3

B. Clean and Jerkx2x4@75-80%

3 rounds

30 wall ball

30 t2b

50 ft hswalk or 100ft bear crawl




Emom 40

  1. 1-12/9 cal row

  2. 50 du

  3. 12/9 bike cals

  4. 10 pull ups+ 6 db squat clean

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