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Tuesday 180123

Split Snatch Left and Right/ Split Snatch Balance Left and RightSquat Box Jump 2 betweenOne Arm Dumbbell Thruster  Left 50#/35# 15xPull-ups 15xOne Arm Dumbbell Thruster Right 50#/35# 15xPull-ups 15xOne Arm Dumbbell Thruster  Left 50#/35# 12xPull-ups 12xOne Arm Dumbbell Thruster Right … Read More

Monday 180122

Push Jerk/Split Jerk Left and Right/ Behind the Neck Split Jerk Left and RightToes to Bar 5xKettlebell Snatch 10xBox Jump 24″/20″ 15×14 minute AMRAP

Friday 180119

From the Hang: Pull/High Pull/Power Snatch/Snatch“Danny”Box Jumps 24″/20″ 30xShoulder to Overhead 115#/75# 20xPull-ups 30×20 minute AMRAPOakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark … Read More

Wednesday 180117

Power Snatch 6×2Kneeling Jump 2xProtractionL-Sit or Hollow BodyRetractionArch BodyWith a partner tally up as much time under tension for each hold.  Cycle through each hold.30 minutes

Monday 180115

Row 250m, Knuckle Hang 60s, Wall Squat with band 15x-3 RoundsBack Squat 7×1Depth Jump 3x“Tabata”Double Unders BurpeesRow for caloriesRussian Kettlebell Swing

Friday 180112

“Klepto”Box Jump 24″/20″ 27xBurpees 20xSquat Clean 145#/100# 11×4 RoundsU.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, … Read More