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Sunday, October 16, 2016



Front Squat

5 min AMRP
5 Front Squats
5 Ring Dips
A)135/95, B)115/75, C)95/55

5 min AMRP
400M Run buy in
20 Front Rack Lunges
as many Squat jumps touching something OH possible
A)135/95, B)115/75, C)95/55

Front Squats

1) 10 Strict C2B Pullups
2) 2 Push Press @ 85 + 2 Push Jerks
-from ground

3) if squat clean is with in 15/10lbs of power Clean
hold PP weight in bottom of front squat for 25 sec


3b) Max Def HSPU in a min 45lb plates

12 min AMRP
12 ft HS walk
12 OH Squats 95/65
50 DU

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