Cleans

Lift and Abs

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3x10 @60% of: 

Front squats

Bench press

Cleans

 

3x15 weighted sit ups

3x15 oblique crunches each side

3x15 Russian twists

3x30sec hollow rocks

3x30sec planks

 

Maxes!!!! PR'd on Every Lift!!!!

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All maxes in pounds. All maxes this round are PRs too! 

 

Back squat: 375

Push press: 175

Snatch: 180

Bench: 250

Front Squat: 280

Cleans: 245

Deadlift: 440

Overhead squats: 200

Clean and Jerk: 225

10 Miler and Heavy Lift

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10 mile bike ride

 

2x3 @90% of: 

front squat

bench press

cleans

Lots of Volume

Elizabeth 

21-15-9

135lb cleans

dips

 

for time: 

1000m row

50 thrusters w/45lb dumbbells

100 push ups

 

bench wx10

 

swim: 

200m warm up

2x200m

100m

2x200m

100m

2x200m

200m

Cool down

Swim and Beauty Muscles

3x5 @85% of: 

front squat

bench press

cleans

 

3x10 dumbbell bench press

2x10 GHD Sit up

3x10 oblique cable pulls

 

swim: 

200m warm up

4x25m

50m

4x25m

50m

4x25m

200m

APFT &Lift

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2min of push ups

2min of sit ups

2 mile run

 

3x10 @75% of: 

bench press  

cleans

17.2

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17.2

12mjn AMRAP

2rds of: 

50m walking lunges w/50lb dumbbells carried at your shoulders

16 toes to bar

8 cleans with the dumbbells

2rds of: 

50m walking lunges w/50lb dumbbells carried at your shoulders

16 bar muscle ups

8cleans with th dumbbells  

9 Miler and Lift

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9 mile run

 

3x15 @65% of: 

front squat

bench press

cleans

Run and lots of lifts

Run and Lots of Lifts

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Run: 

1 mile warm up

3 mile tempo

1 mile cool down  

 

lift 3x30 @50% of: 

front squat

bench press

cleans