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Monday 12/9

Strength Back Squat Waves (% based off or heavy 5 Rep)

Set 1: 6 Reps @ 72% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78% Set 5: 4 Reps @ 84% Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84% Set 8: 4 Reps @ 90% Set 9: 2 Reps @ 96%


Conditioning AMRAP 10:00 6 Power Snatches (95/65) 9 Overhead Squats (95/65) 12 Box Jumps (24/20)




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Thursday 3/04

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

Wednesday 3/03

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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