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Monday 10/5

Strength

3 sets 10 Tempo Alternating DB Bench/Floor (2 sec down/ fast up) 10 Tempo Double DB Bent Row (2 sec down/ fast up) 10 Alternating Dumbbell Curls (each side)


Conditioning

The Chief

5 sets 3:00 Amrap 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats - Rest 1 minute between sets - * Record total reps each set/ Always restart back to power cleans for each amrap *

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Friday 1/15/2021

Strength: Clean Complex Power Clean + Hang Clean + Clean: - 2 sets x 1+1+1 reps @ 70% 1 RM clean - 3 sets x 1+1+1 reps @ 75% 1 RM clean * Rest 60-90 seconds between sets Conditioning "The Rescue" For

Thursday 1/14/2021

"Gunslinger" EMOM x 10:00 200/175M row Rest 2:00 Then... EMOM x 10:00 5 Power Snatch (115/80) * Reps must be Touch and Go. Pick weight appropriately Rest 2:00 Then... EMOM x 10:00 10 Bar Facing Burpee

Wednesday 1/13/2021

Conditioning "Baby Yoda" Teams of 2 for time: (One partner working at a time) 200 Wall Balls (20/14) 175 Abmat Sit Ups 75 Syncro Push Ups Individual Option: 50 Wall Balls (20/14) 45 Abmat Sit Ups 75 P

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