Weighted pull-ups 1-1-1-1-1-1-1 reps
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[youtube http://www.youtube.com/watch?v=QCIxIfFvjDE&w=560&h=315]
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Weighted pull-ups 1-1-1-1-1-1-1 reps
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[youtube http://www.youtube.com/watch?v=QCIxIfFvjDE&w=560&h=315]
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3 Rounds
Row 300m
20 wall ball (20lb/14)
10 pull-ups
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[youtube http://www.youtube.com/watch?v=ja_PMJ5BOYI&w=560&h=315]
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3 Rounds
15 Ohs (42,5 kg/30)
15 T2B
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[youtube http://www.youtube.com/watch?v=wjuULPqI-WY&w=420&h=315]
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“Zimmerman”
25 min amrap
11 C2B pull-ups
2 DL (142,5 kg)
10 Handstand push-ups
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U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
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Back squat 5-3-1
or
find your 1RM
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“VL”
21-15-9
Med ball squat clean wallball (20lb/14)
Clean (60kg/40)
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[youtube http://www.youtube.com/watch?v=3fRtn28v-Uk&w=420&h=315]
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Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
(Clean is from the ground, power or squat.)
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3 Rounds
20 Hang power snatch (35 kg/25)
12 Box jump (60cm)
Row 400 m
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Deadlift 5-3-1
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3 Rounds
5 Hang clean
1 min Pull-ups
(Rest between rounds and go heavy on clean)
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[youtube http://www.youtube.com/watch?v=T2PgeBthZQE&w=560&h=315]
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