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August 31, 2017

Warmup/Mobility (10 mins)

Strength/Skill (20 min)

Perform 6 sets of 3 bench press, working up to the final 2 sets being at 5% more than last week's highest total

Conditioning (15 mins)

4 RFT

15 Push Press (95/65#) (75/55#)
25 Cal Row or Assault Bike
100 DU

Cool down / Cl...

August 30, 2017

Warmup/Mobility/Explanation (15 mins)

Conditioning (30 mins)

1 RFT with partner

100 Box Jumps
100 KB Swings
100 K2E
100 Slamballs
100 Burpees

Cool down / Clean up (15 mins)

August 29, 2017

Warmup (15 mins)

3 Rnds 5 Russian KBS + 5 MedBall Cleans

Mobility/Explanation 

Strength/Skill (20 min)

Hang Squat Clean drill work

Then work up to heavy 3 in 6 sets

Conditioning

Performance

12min AMRAP

1 Bar MU
5 Sandbag or DB SQUAT Cleans
2/10, 3/15, etc.
Rx+ is vest
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