Snatch Grip Deadlifts




10 Cleans 135/95

15 Deadlifts 135/95

CashOut will be mobility and strict pull ups 5-5-5


Front Squats (refer to 5/23)

build up to a heavy double, then hit 3 sets of 5 reps at 80%


400 meter run

4 bar muscle ups

40 double unders

*used bands for muscle ups or jumping muscle up*



5 Rounds

20 pull ups

30 push ups

40 sit ups

50 squats

rest 3:00 between each round

refer back to 1/7


pick a goat

a goat is something that we need to improve on


10 burpee broad jumps

20 back squats


Bench Press

build to a 1 rep max, then hit 3 sets of 5 at 70%

Choose a lady

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