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All Phases:
A. Power clean – every :60 x 2 tng reps x 12 min starting at 70% ascending. * watch your foot work
B. Strict Press – every :90 x 10 x 2-3 reps. Starting approx 65-70% ; ascending. Speed is focus not grinding til failure
C. 650m row x 4; rest 3:30 between
D. AMRAP 20
10 strict pull-ups
15 Burpee slam ball over box 50/30 (20″)
100m shuttle farmers carry (70/53 each hand)
200m run
10 strict ring dips
E. Assistance work – hit weakness strength focus. (Per individual) Intense but low volume.
Short on time this morning, daddy duty!!
A. TNG PCleans, 175#-230#
C. AMRAP20 Changed to 3RFT, 12:10
Power cleans done with Stephen, finished at 110
Strict press, something real low. Need to get stronger here (115 lb)
Row
2:09 1:39/500
2:10 1:40/500
2:12 1:41/500
2:11 1:40/500
Partner waaaaaaad done with Andie
5 rounds and change