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  • Spencer Arnold

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August 16, 2016: Weightlifting

Post Results in WODfollow for FREE: A) Tall Clean: 3 sets of 3 as warmup B) Clean from Blocks Below Knee: Work up to Heavy...

August 16, 2016: Competition

Complete In Order Strength: A) Clean Pull + Hang Clean + Clean: Find Max for Complex B) Clean Pulls – 2 reps at 90-95% -10...

August 15, 2016: Weightlifting

Post Results in WODfollow for FREE: A) Front Squat: Find Heavy Triple for the Day B) Drop Snatch + SOTTS: 3 sets of 2+2 as...

August 15, 2016: Competition

Complete In Order Strength: A) Front Squat: Find Heavy Triple for the Day *These Heavy Doubles/Triples for the day sets should be based on feel...

August 13, 2016: Competition

Complete In Order Strength: A) Sotts Press: 3 sets of 3 as warmup B) Snatch: Find 2 rm max for the day -every 90 sec....

August 13, 2016: Weightlifting

Post Results in WODfollow for FREE: A) Sotts Press: 3 sets of 3 as warmup B) Snatch: Heavy Single for the Day C) Jerk Balance:...

August 12, 2016: Competition

Complete In Order Strength: A) Bench press: 6 sets of 3 at 90% of last week’s 3rm -Then immediately after final set perform 1 max...

August 12, 2016: Weightlifting

Post Results in WODfollow for FREE: A) Back Squat: Find Heavy Triple for the Day B) Muscle Clean: Heavy Double as Warmup C) Hang Clean...