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A)SWOD DEADLIFT 1 RM B)CONDITIONING “KALSU” START DOING 5 BURPEES. DO 100 THRUSTERS* AND EVERY MINUTE PERFORM 5 BURPEES. *WEIGHTS BOY/GIRL SCOUT (42,5/30) WARRIOR(50/35) DRAGON(55/37,5) RX(60/40)
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A)MENTAL TEST “MURPH” 1 MILE RUN 100 PULLUPS 200 PUSHUPS 300 AIRSQUAT 1 MILE RUN *RX:WEIGHTED VEST
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A) GWOD 2X30″ 30º HANDSTAND HOLD SLOW KICK AND HANDSTAND BALANCE B) SWOD BACKSQUAT 5X75% 3X85% +1X95% STRICT PRESS 5X75% 3X85% +1X95% C) CONDITIONING “DT” 5RFT 12 DEADLIFT (70/45) 9 HANG POWER CLEAN 6 PUSH JERK
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A) OLY CLEAN&JERK 5X60% [email protected]% [email protected]% B) CONDITIONING “THE SEVEN” 7 HSPU 7 THRUSTER (61/43) 7 KNEES TO ELBOWS 7 DEADLIFT(110/75) 7 BURPEES 7 KB SWING(32/24) 7 PULLUPS
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A) CONDITIONING “MURPH” 1 MILE RUN 100 PULLUPS 200 PUSHUPS 300 AIR SQUAT 1 MILE RUN * RX 20 LB VEST
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