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March 18, 2023

Every 4 Minutes for 24 Minutes (6 Rounds)


10 Dumbbell Snatch (5L/5R)

200 Meter Row/500m Bike

10 Dumbbell Snatch (5L/5R)

4 Laps Farmer Carry

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June 24, 2024

Part 1 Strict Press Heavy Set of 20 Part 2 5 Rounds 200m Run/250m Row/ 600m Bike 10 Hang Clean & Jerks/Press ‍Time Cap: 15 Mins

June 25, 2024

Following a 24:00 Clock Movement Prep 0:00-5:00 One time through, slowly. 10 Reverse Snow Angels 30 Secs Bear Hold 10 Spiderman Lunge + Reach,5R/5L 30 Secs Tuck Hold 10 Air Squat Activation 5:00-20:00

June 26, 2024

Part 1 Back Squat Heavy Set of 20 Part 2 For Time: 60 Burpee Box Jumps ‍Every 2 Mins [Starting at 0:00]: 225m Row ‍Time Cap: 18 Minutes

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