10 minutes to find a “comfortable” one rep max snatch.

Then 12 minutes as many rounds as possible of:
1 Rep Snatch
1 Gasser

Weight X Reps performed = Score

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For time:

1000 meter row
Thruster 45 lbs 50 reps
Pull-ups 30 reps

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For time:

21-15-9
Sumo deadlift high pull (95, 65)
Toes-2-Bar

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3 Rounds for time:

50 Squats
25 Deadlifts
30 Lunges

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Tabata each:
Pull-up
Push-up
Sit-up
Squat

For time:

5-4-3-2-1
Hang squat clean
Muscle up

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PR Day.

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For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

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For time:
75 Power Snatches

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In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Press
5-5-5-5-5

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