Front squat

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

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

9 Miler and Lift

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9 mile run

 

3x15 @65% of: 

front squat

bench press

cleans

Swim and Front Squats

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Swim: 

300m warm up

6x25m changing strokes

8x25m sprints

6x25m w/kick board

300m cool down

 

5/3/1 front squat @75/85/95% 

 

12 min AMRAP

50 double unders

10 50lb dumbbell snatch each arm