Hang power snatch, 5x1, 2:00 rest between sets
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On a 12:00 running clock, begin a round every 3:00
100m run
8 toes to bar
10 KB swings
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Not for time:
Accumulate 2:00 front leaning rest on ground
Front squat, 4x4, 2:00 rest
B1. Strict pull ups or ring rows, 3x6-8, :60 rest
B2. 1-arm DB overhead press, 3x6-8/arm, :60 rest
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3 rounds for time:
10 thrusters (65/95)
8 burpees over the bar
30 double unders
8:00 gymnastics skill work of choice
Power clean and jerk, 10x1 @moderate loads, begin a set every :60
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EMOM for 10:00
Evens- 100m run
Odds- 12 KB swings
1 snatch balance + 1 overhead squat, 5x1, 2:00 rest between sets
B1. Bench press, 4x1, :60 rest
B2. 1-arm DB row, 4x8-10/arm, :60 rest
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2 sets:
:40 row @95%
2:20 rest
I'm excited to repeat this workout, but you should know who it's named for. "DT" is named In honor of USAF S.Sgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.
Max out Friday
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“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks