"I WILL beat her. I WILL train harder. I WILL eat cleaner. I know her strengths. I've lost to her before but NOT this time.  She is going down. I have the advantage because I know her well. She is the OLD me."

- 1 Pass Bear Crawl
- 10 Wall Face Squat
- 1 Pass Bear Crawl
- 10 Sh ER @ side or @ 90 sh abd
- 1 pass Crab walk
- 10 Superman/Hollow Rock w/ feet on floor on rig

Then
- Chicken Wing, Sh IR/ER w/ pipe or strap

WOD Brief (15 after)

5 x 3 Snatch Pull Complex

Base Camp
10 Burpee every 90 sec

On the 1:30 x 5 sets
0:00
1:30
3:00
4:30
6:00

1 Pausing Snatch Deadlift
1 Tempo Snatch Pull
1 Snatch Pull

Everyone start with pipe and then increase as tolerated
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21 Jump Street

AMRAP 21:
21 Power Snatches  95/65
21 Box Jump Overs    24/20
21 Overhead Squats  95/65
21 Toes to Bar

Base Camp: WB, Box Jump Overs, Wall Face Squats, Leg Raises from floor
L1- 15#/pipe for Snatches & OHS, Line hops, Leg Raises from floor
L2- 35/15# for Snatches & OHS, 2-4 of the 45# plates stacked, Knee Raises from rig
L3- 65/35 for Snatch& OHS, 20/5-6 of the 45 plates stacked, Toes to Bar/Knee Raises
L4- As Above
Seated Athlete- 10 Snatch 20#, 21 Battle Rope, 10 Sh Press, 21 Lat Pulldown on rings
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Body Armor

OPTIONAL
3 Giant Sets:

15-13-11-9
Romanian Deadlifts
Dumbbell Bench Press

REST 2 min between Sets


REQUIRED
-Y&T on wall or w/ bands to stretch chest
-Flamingo
-10 Toes to OH into V-sit
-Pigeon Stretch
-Wrist Ext 
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Comments

Aaron Smith

Aaron Smith 2 weeks, 2 days ago / Reply

21 Jump Street: 182 reps
Notes: 65 lbs Power Snatch 45 OHS Mostly T2B

Rebecca Beach

Rebecca Beach 2 weeks, 2 days ago / Reply

21 Jump Street: 197 reps
Notes: 55lb barbell Box step ups Knee raises

Tyler Pickett

Tyler Pickett 2 weeks, 2 days ago / Reply

21 Jump Street: 376 reps
Notes: 10 snatch 10lb 21 battle rope 10 sh press 21 lat pull down from rings Finished on 7th with 10 snatches

Phil Haas

Phil Haas 2 weeks, 2 days ago / Reply

Body Armor:

Phil Haas

Phil Haas 2 weeks, 2 days ago / Reply

21 Jump Street: 186 reps

Phil Haas

Phil Haas 2 weeks, 2 days ago / Reply

Snatch Pull Complex: 105 lbs

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