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Monday 12/16

Back Squat Waves (based off the heavy 5rep)

Set 1: 6 Reps @ 74% Set 2: 4 Reps @ 80% Set 3: 2 Reps @ 86%

Rest 3 Minutes Set 4: 6 Reps @ 80% Set 5: 4 Reps @ 86% Set 6: 2 Reps @ 92% Rest 3 Minutes Set 7: 6 Reps @ 86% Set 8: 4 Reps @ 92% Set 9: 2 Reps @ 98% Conditioning For Time: 100 Air Squats 50/35 Calorie Row 25 Hang Power Snatches (115/85)




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Thursday 9/17

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Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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