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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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“Winter Soldier” Every 3:00 (6 sets) - 0:00 - 3:00 15/12 Calorie Assault Bike 15 Power Snatch (75/55) - 3:00 - 6:00 15/12 Calorie Assault Bike 12 Power Snatch (95/65) - 6:00 - 9:00 15/12 Calorie Assau

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