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Monday 1/29/2018


500 m row/400 m run


CS/Dynamic Stretch

B warmup:

3 rounds of

10 DB snatches

10 squats with DB

150 m row

Workout warmup:

Front Squat

5x4 starting at 70% add weight as you can for a heavy set of 4.

3 min rest between sets



21-15-9 reps, for time of:
One Arm Alternating Dumbbell Snatch (50/35)
Burpee Over Dumbbell

Burpees must be two feet jump back and up, no steps for RX. DB power snatch alternating with hand changes at face level or below. No dropping DB. No supporting hand can touch leg.


Push Press

use a rack to do sets of 5-4-3-2-1-1


3 rounds of

10 strict dips

10 strict pullups

Earlier Event: January 28
Sunday Funday 1/28/2018
Later Event: January 30
Tuesday 1/30/2018