Monday 05/01/17

Linear Strength W01D01 SuperSet: 4 Sets of 8 Reps at each movement Back Squat Bent Over Barbell Row -then- “Blonde Annie” 25-20-15-10-5 Dumbbell Snatch 50/35 50-40-30-20-10 Abmat Sit up

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Friday 04/28/17

Jerk 1-1-1-1-1-1-1 -then- “Waterfalls” For time: 100 Double Unders 5 Squat Clean & Jerks 205/135 75 Double Unders 5 Squat Clean & Jerks 185/125 50 Double Unders 5 Squat Clean & Jerks 165/115

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Thursday 04/27/17

“No Diggity” 22 min Partner AmRep 3000m Row Max Burpees (on to plate)

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Wednesday 04/26/17

Push Press 1-1-1-1-1-1-1 -then- 2017 Age Group Qualifier Workout 3 21-15-9 reps for time of: Shoulder-to-overhead 135/95 Chest-to-bar pull-ups Workout Description & Scorecard

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Monday 04/24/17

“KC and Jojo” 5 Rounds for time: 10 Kettlebell Clean & Jerk 53/35 3 Muscle ups

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