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900 Front St Building D
Lahaina HI 96761

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December 31, 2018

Warm up: Stretch 

Strength:

On the minute x 10

1 Clean & Jerk + 1 split Jerk 

Conditioning:

“Vadar”

3RFT

24/17 Cal Row

21 Wall balls (20/14)

18 Alternating DB Snatches (50/35)

15 Lateral burpees over the rower 

December 21, 2018

Warm up: Stretch

Strength: 

Alternating on the minute x 12min

Odd: 1 front Squat

Even: 3 Back squats 

*85% of 1 rep Front squats for both lifts

Conditioning:

For Time 

1-2-3-4-5-6-7-8-9-10

T2B

10-9-8-7–5-4-3-2-1 

Deadlifts (225/155)

December 19, 2018

Warm up: Stretch 

Strength:

Barbell Cycling

3 Rounds 

10 Power Cleans

10 Front Squats 

10 Push Jerks 

*Round 1: 185/135

*Round 2: 155/105

*Round 3: 135/95

Conditioning:

Play Ball

3RFT

10 Power Snatch (115/75)

20 Box jump overs (24/20)

30 Wall balls (20/14)

December 17, 2018

Warm up: Stretch

Strength: 

Clean & Jerk 

2-2-2-2-2 (building)

Conditioning: 

For Time

30 Power Snatches (75/55)

800m run

30 Thrusters (75/55)

800m run

30 Power Snatches (75/55)

December 4, 2018

Warm up: Stretch

Strength:

Deadlift 3-3-3-3-3

Weighted Abmat sit ups 5x20

Conditioning:

7RFT

9 Power Snatch (95/65)

15 Wall balls (20/14)

200m run 

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