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Strength
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In 15:00 work up to a heavy single of:
3-Position Pause Clean Deadlift
The pause positions will be 1″ off floor, knees, and mid-thigh. At the mid thigh position, focus on keeping the weight mostly on heels while activating the lats to sweep bar into body, and an over-exaggeration of the scoop.
Pause 2 seconds at each position.
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WOD
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Complete as many rounds as possible in 12:00 of:
24 Sit-ups
16 Box jumps, 30″/24″
8 Back Squat, 155#/105#
Yes, the back squats will be taken from the floor today.
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Pulling under the bar!
Here’s a great video of a commencement address from The University of Texas at Austin by Admiral William H. McRaven, the commander of US Special Operations Command. In the address, he provides 10 life lessons learned from Navy SEALs training. Take some time and watch this today. If your kids are old enough, have them watch it too. You’ll be glad you did!
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