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03.06.2013

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Warm-up Drills
I. Row 2:00
II. 2 Rounds of
7 x Press (45/30lbs)
7 x Power Clean (45/30lbs)
7 x Front Squat (45/30lbs)
7 x Pull-ups (Deadhang)
III. Mobility

“Charlotte”
Celebrate Charlotte Chang’s birth by assaulting the three challenges below.

For time move 5,000/3,500lbs as fast as possible using the following movements for single repetition sets:
1 x Squat
1 x Bench Press
1 x Power Clean
Rest 2:00
Then…
For time
21-15-9 reps of
Knees-2-Elbows
American KB Swings (32/24)
Rest 1:00
Then…
For time
Complete 21-15-9 reps of:
GHD Sit-ups
Squat Jumps (75/55lbs)

Post scores to comments.

Samy Daghir

4 thoughts on “03.06.2013”

  1. Charlotte
    Part I:
    Lifted 3,750 lbs in 11 RDs + 1 of:
    1 x Squat @ 155#
    1 x Bench Press @ 155#
    1 x Power Clean @ 135#
    Part II:
    Complete 21-15-9 reps of:
    K2E
    “American” KB Swings @ 24kg
    Part III:
    Complete 21-15-9 reps of:
    GHD Sit-ups
    Squat Jumps @ 75#
    Completed all parts in 28:xx (was not functioning well enough afterwards to remember the seconds)

    Reply

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