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Tuesday 6.17.14

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Its getting hot! shirts off and don’t forget to drink plenty of water through the day guys. Not…2 liters on your drive to the gym. Get a few glasses in as soon as you wake up and get in plenty through the day.

IMPORTANT: Lets have a talk about todays workout before you scroll down, skim over it, and head out the door to do the workout.

Volume: There is a lot of stuff to get done today, so move fast and listen to the coach. Come in with a plan, and if you don’t understand a movement, watch it again as I have linked every movement to a video.

Intensity: These are short fast rounds with a lot of movements, that will require a decent amount of setup. Scale the deadlifts to something you find very comfortable for repetitions, if the coach tells you otherwise, listen. Same goes for the Pull ups, scale to something that is very manageable for you, lets say, to do 10-20 easily if you had to. Hit your target on your wall balls each time, and your scaling will be singles 2:1 for the double unders.


8 Rounds

Every 2:30 minutes

2 Power Snatches

*Does not have to be touch and go. Weight can increase, stay the same, or move down.


2 Rounds

4 minute amrap

10 Burpee Box Jumps *I suggest stepping down

15 Deadlifts 225/155

20 Pull Ups

25 Wall Balls 30/20

30 Double Unders

Rest 4 minutes

*Score each round separately


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