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Week 1 of the Open! 2/28/15

Open Week 1 15.1 9 Min 15 TTB 10 DeadLift 5 Snatch 15.1A 6 Min C&J Rx’d  (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) Scaled (Scaled Men, ...

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Week 1 of the Open! 2/27/15

Warm-up: 3-5 minutes of light cardio Skill: Work on all movements from 15.1 TTB DeadLift Snatch C&J Conditioning: 12 min Amrap 10 cal row 8 Kb Swing (70/44) 6 Burpee

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Week 1 of the Open! 2/26/15

Warm-up: 1k row muscle-up progressions Beginner Strength: 3x5 Muscle Clean & Jerk then... 6x3 Clean & Jerk 75 sec rest Advanced Strength: 8 sets 5 Thrusters (no heavier than 65%) 3 weighted or strict Pull-ups (no heavier than 60%) Conditioning: 10 rds 2 Muscle Ups (sub Pull-ups) 10 WallBall 20 Double Unders  

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