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Essentials:
A.
3 Sets
4 Deadlift + 4 Sumo Deadlift 67-70%
On the 3min Marks

B.
For Time:
Double Kettlebell Front Rack Squat x 18 reps Light
Single Arm Dumbbell Shoulder to Overhead x 12 reps (6 per arm) Hanging Knee Ups x 15 reps
Double Kettlebell Front Rack Squat x 12 reps Moderate
Single Arm Dumbbell Shoulder to Overhead x 12 reps (6 per arm)
Hanging Knee Ups x 18 reps
Double Kettlebell Front Rack Squat x 6 reps Heavy
Single Arm Dumbbell Shoulder to Overhead x 12 reps (6 per arm)
Hanging Knee Ups x 21 reps

Fitness:
A.
3 Sets
4 Deadlift + 4 Sumo Deadlift 67-70%
On the 3min Marks

B.
For Time:
Squat Clean x 9 reps 75%
Single Arm Dumbbell Shoulder to Overhead x 12 reps (6 per arm) 50/35
Toes to Bar x 15 reps
Squat Clean x 6 reps 80%
Single Arm Dumbbell Shoulder to Overhead x 12 reps (6 per arm) 50/35
Toes to Bar x 18 reps
Squat Clean x 3 reps 85%
Single Arm Dumbbell Shoulder to Overhead x 12 reps (6 per arm) 50/35
Toes to Bar x 21 reps
RX+: Handstand Push Ups x 12 reps instead of Dumbbell S2O

Performance:
A.
3 Sets
4 Deadlift + 4 Sumo Deadlift 67-70%
On the 3min Marks

B.
For Time:
Squat Clean x 9 reps 235/160
Deficit Handstand Push Up x 12 reps 7/5
Toes to Bar x 15 reps
Squat Clean x 6 reps 245/165
Deficit Handstand Push Up x 12 reps 7/5
Toes to Bar x 18 reps
Squat Clean x 3 reps 255/170
Deficit Handstand Push Up x 12 reps 7/5
Toes to Bar x 21 reps

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Suwanee, GA 30024

(470) 436-8861

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