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30:00 AMRAP:
3 DB Hang Clean & Jerk (30/25% BW)
5 Strict Pullups
7 Pushups
9 Goblet Squats
12 KB Swings


30:00 AMRAP:
3 Clean & Jerk (135/95)
5 Pullups
7 Pushups
9 Goblet Squats (70/53)
25 Double Unders

A1. Back Squat
4×6-8 [40X0] :10 Rest
A2. Dumbbell Hack Squat
4×8-10 [3010] :10 Rest
A3. Alternating Lunges
4×16-20 [2010] 4:00 Rest

B1. Good Morning
3×8-10 [3020] 1:00 Rest
B2. V-Up
3×12-20 [1010] 1:00 Rest

3 Sets of:

Tabata (4x)
Goblet Squat
KB Swing

2:00 Rest

Tabata (4x)
Shoulder to Overhead
Renegade Row

2:00 Rest

Compare to 8/29/17

32 Rounds, OTM:
1’s: 4 Jerks
2’s: 4-12 Pistols
3’s: :30 Toes To Bar
4’s: :30 Handstand Practice

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2217 14th Street NW
Washington, D.C 20009
P:(202) 525-3734

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