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Friday 8/30

Don't forget we have BrewFit Saturday at 11am! No Saturday WOD and Boot Camp has moved to Sunday at 11am


Registration is still open if you haven't signed up yet! Clean Complex

Every 1:30 x 7 Sets:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean


Conditioning

"Squeaky Clean"

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85




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Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

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Strength: Squat Cleans: - 2x3 reps @ 75-80% 1RM Clean - 3x3 reps @ 80-85% 1RM Clean *complete in singles* Conditioning: “WHOOP there it is” REGIONALS 16.3 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Ti

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