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  • Ray

"Buy and Hold"


AMRAP 8:

Buy-In: 800 Meter Run

Time Remaining:

30 Double Unders

15 Thrusters (75/55)


[Rest 4 Minutes]


AMRAP 8:

Buy-In: 800 Meter Run

Time Remaining:

30 Double Unders

15 Overhead Squats (75/55)


The Thruster

The Double Under

The Overhead Squat

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  • Ray

"Power Chord"


Every 2:00 for 10:00:

2 Touch & Go Power Cleans


AMRAP 10:

15/12 Calorie Row

3 Power Cleans (135/95)

15/12 Calorie Row

6 Power Cleans (135/95)

15/12 Calorie Row

9 Power Cleans (135/95)

15/12 Calorie Row

12 Power Cleans (135/95)


* Add 3 Power Cleans per round for 10:00


The Power Clean

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  • Ray

"Chips & Dip"


For Time:

1 Mile Run

60 Alternating Pistols

50 Chest to Bar Pull-ups

40 Bar-Facing Burpees

30 Power Snatches (135/95)


The Pistol

The Chest to Bar Pull-ups

The Power Snatch

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