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Wednesday June 20

Strength/Skill/Practice 3-Position Power Snatch NOT for weight but for practice in perfecting the movement. W.O.D. “Double Dribble” AMRAP 15: 75 Double-Unders 50 Air Squats 15 Power Snatches   Open/Performance – (115/80) Fitness – (75/55)   Recovery: 2 Rounds of 20 Banded Pull Aparts + 10-15 Plate Raises        

Melinda MettenWednesday June 20

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Tuesday June 19

W.O.D “Kelen Helly” For Time: 1 Round of Kelly 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Then- 2 Rounds of Helen 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups Then- 1 Round of Kelly 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) If we are not running today, complete a 500m/400m row each round.

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Melinda MettenTuesday June 19

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Monday June 18

Strength: Push Press Heavy single for the day. W.O.D “NOSE BLEED” AMRAP 10: 27/21 Calorie Row 15 Burpees 9 Push Press   Open/Performance – 135/95 Fitness – 95/65   Recovery: 5 min Bike 2 Rounds of: 2 Wall Climbs + 3 Inch Worms  

Melinda MettenMonday June 18

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Saturday June 16

“BAKERS DOZEN” (TEAM) In Teams of 3, with a 30:00 Time Cap: 60 Calorie Assault Bike 60 Box Jump Overs (24″/20″) 60 Power Cleans (155/105) 60 Toes to Bar 60 Push Jerks (155/105) 60 Box Jump Overs (24″/20″) 60 Calorie Assault Bike 60 Box Jump Overs (24″/20″) 60 Power Cleans (135/95) 60 Toes to Bar 60 Push Jerks (135/95) 60

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Melinda MettenSaturday June 16

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Friday June 15

Strength: FRONT SQUAT Build to Heavy Set of 3 Every 2min for 10min. W.O.D “Crow’s Nest” AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie Row   FITNESS AMRAP 5: 15-12-9 Kettlebell Swing (53/35) Front Squat (95/65) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9

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Melinda MettenFriday June 15

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Thursday June 14

“Schlitz” 4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double Unders 20min time cap. OPEN – as written. PERFORMANCE – 8 Burpee Pull-Ups FITNESS – 8 Burpee Pull-Ups – 80 Singles   Running Substitute: 28/20 Calorie Assault Bike 28/20 Calorie Row  

Melinda MettenThursday June 14

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Wednesday June 13

Strength DEADLIFT 5 Sets of 5 Deadlifts Aim is to build to a heavy set of five “touch and go” repetitions by the final set. Every 2 min for 10min. Set #1 – 70% of 1RM Deadlift Set #2 – 75% of 1RM Deadlift Set #3 – 80% of 1RM Deadlift Sets #4 and #5 – Build to a heavy

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Melinda MettenWednesday June 13

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Tuesday June 12

GYMNASTIC TESTING Benchmark Testing #1 Establish a Max Set of Strict Handstand Pushup Benchmark Testing #2 Establish a Max Set of Strict Pull-Ups   Perfect opportunity to test exactly what you have tested prior. Purely an assessment of where we are with our gymnastic strict strength. Today is purely a check-in as we track towards the larger picture that is

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Melinda MettenTuesday June 12

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Monday June 11

Strength Squat Clean Thruster 10min to build to a heavy single for the day. W.O.D “Chalant” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95)   Open/Performance – as written Fitness –  95/65, regular burpees   Midline/Recovery  Not for Time: 25-20-15-10-5: AbMat Sit-Ups

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Melinda MettenMonday June 11

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Saturday 6/9

Teams of 3 20min AMRAP   30 Box Jump 30 Burpee 30 Thruster   Open/Performance 24/20”, 95/65 Fitness 75/55 Scaled Air squats   1 teammate is always on the rower accumulating meters 1 teammate works 1 teammate rests Athlete may switch whenever they like   Score is total meters rowed AND Rounds and Reps  

Melinda MettenSaturday 6/9

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