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6/20/2011
front squat x 44 (165#)
-10x box jumps every time you drop the bar
(PM) jog / play w/ dog

6/21/2011
row 10 min warm up
snatch technique work.
Squat: 225# x 3; 245# x 3; 275#x 3
Metcon:
-1) 5 min C&J (135#)
-2) 5 min Burpees
-3) 3 min double unders (34,60,107 = 201)
-4) 5 min- find 1RM snatch (135#)

6/22/2011
3 sets pullups, then
shoulder bonk / AMRAP:
-run .2 mi
-20 push press (95#) = 3 rounds / 7 min

6/23/2011
15 min AMRAP:
-9 DL (155#)
-12 pushups
-15 box jumps (24″) = (417) 11 rounds, 9 DL, 12 pushups

6/24/2011
can’t remember

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