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FRIDAY – OCTOBER 12TH, 2018

Review Double Unders 8 Min EMOM of either or mix 30 Double Unders 30 High Singles w/ Double Under attempts counting as 1 30 High Singles For Time: 21-18-15-12-9-6-3 Goblet Squats Hang Kettlebell Clean and Jerk (split as evenly as… Read more »

THURSDAY – OCTOBER 11TH, 2018

Clean Review https://www.youtube.com/watch?v=EKRiW9Yt3Ps Use as part of your warmup keep the weight light. There is no rest between rounds. 10 Min Total (Downstairs) 1 Round for Max Reps: Power Clean for 30 Sec, Rest 30 Sec, 105/155 Power Clean for… Read more »

FRIDAY – OCTOBER 5TH, 2018

Review Handstand Push-Ups 10 Min EMOM (of either or mix) 20 Sec Hold Being Inverted (to get comfortable being upside down) 3 Handstand Push-Ups (work to a max deficit but be sure to complete full reps) 20-30 Handstand Walks For… Read more »

THURSDAY – OCTOBER 4TH, 2018

Kettlebell Snatch Review https://www.youtube.com/watch?v=ZQccQg4kDf8 8 Min EMOM 4 Kettlebell Snatches (2 on each arm with a medium weight to work on technique) For Time: 5 Rounds 21 Wall Balls 14/20 18 Kettlebell Snatches 35/53 (split evenly) 15 Box Jumps

WEDNESDAY – OCTOBER 3RD, 2018

24 Min AMRAP 3 Dumbbell Squat Cleans 35/50 3 Handstand Push-Ups 400ft Shuttle Run 6 Dumbbell Squat Cleans 6 Handstand Push-Ups 400ft Shuttle Run 9 Dumbbell Squat Cleans 9 Handstand Push-Ups 400ft Shuttle Run …. …. ….