Warm-Up (3:00-10:00)
Row 2 mins
then... 3 Rounds of
10 x KB DL
8 x Russian KB Swing
4 x KB Push Press (per arm)

4/15/2019 - Performance A

Score Type:: Total Weight

Skill/Strength (15:00-30:00)
15 Miniutes to find Jerk 1RM

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4/15/2019 - Performance B

Score Type:: Total Time


2008 CF Games DL/Burpee event
5 Rounds for time
5 x DL 275/185
10 x Burpee
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5 Rounds for Time
10 Deadlifts (135/95)
10 Burpees 
Every 4 Minutes for 12 Minutes
Farmer Carry HEAVY x 100m
Hollow Hold x :20-:30

For Time
100-80-60
 Jump Rope
30-20-10
Air Squats 
4/15/2019 - Oly

Score Type:: Total Weight

4/15 Mon - Day 14
~ Every 2 mins for 12; Power Snatch + OHS - 60% x 3+1, 70% x 3+1, (75% x 2+1) x 3, 80% x 1+1
~ Every 2 mins for 12; Power Clean + 1&1/4 Front Squat - 60% x 3+1, 70% x 3+1, (75% x 2+1) x 3, 80% x 1+1
~ Strict Press - 4 sets of 4 heavy
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Comments

Zach Simas

Zach Simas 3 months, 1 week ago / Reply

4/15/2019 - Performance A: 165 lbs
Notes: 1 rep jerk

David Nims

David Nims 3 months, 1 week ago / Reply

4/15/2019 - Performance B: 4:51

David Nims

David Nims 3 months, 1 week ago / Reply

4/15/2019 - Performance A: 235 lbs

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