A1. Bench press 3×5 across +1-5lbs from August 28
A2. 1/2 Get-up x2/side
For time:
200m Run,
15 Clean and jerks,
400m run,
30 Pull-ups,
400m run,
15 Snatches,
200m run
Use the same bar and same weight for both, clean and jerks and snatches.


SWEAT 45 – February 23, 2024

10 min warmup2:00 easy cal 10 Up/ Down dog 8/8 Knee over toe 16 Banded Row 5 X 5 Min AMRAP 1 min in between5 Min AMRAP18 Cal 18 Alt

February 23, 2024

20 minutes, for quality:25-50′ floor slider seal walk10 ring swings10-20 seconds top of ring dip hold, into…10-20 seconds bottom of ring dip hold5 reps per


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