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Friday 3/13

Front Squat

On the 2:00 x 7 Sets Set 1 (On the 0:00): 3 Reps @ 80% Set 2 (On the 2:00): 1 Rep @ 86% Set 3 (On the 4:00): 3 Reps @ 80% Set 4 (On the 6:00): 1 Rep @ 89% Set 5 (On the 8:00): 3 Reps @ 80% Set 6 (On the 10:00): 1 Rep @ 92% Set 7 (On the 12:00): 12 Reps @ 66%

*Percentages based on 1RM Front Squat


Conditioning "Power Wash"

Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches (50/35) 50 Wallballs (20/14)




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Skillwork: HSPU Progression 10:00 EMOM Min 1: 5 Seated DB Press Min 2: 5 Pike Push Ups Min 3: 5 Knees on Box HSPU Min 4: 5 Feet on Box HSPU Min 5: 5 Kick ups to the wall Min 6: 3 Kick ups + 5 S

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