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Thursday 7/30

Body Armor

4 Rounds: :30 Seconds Max Banded Good Mornings :15 Seconds Rest :30 Seconds Max Banded Pull-Aparts :15 Seconds Rest :30 Seconds Max Hollow Rocks :15 Seconds Rest


Conditioning

"Hot Flash"

30-20-10: Power Snatches (95/65) Kipping Handstand Push-ups

12 Minute Time Cap

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Friday 1/22

Power Clean + Hang Clean + Clean: - 2 sets @ 72% 1 RM clean - 3 sets @ 77% 1 RM clean * Rest 60-90 seconds between sets “Vibranium” 10 rounds: (Time Cap 18:00) 10 Bench Press (95/65) (RX+ 135/95) 10 F

Thursday 1/21

Strength or Skill Work: COACH'S CHOICE! Show up and be surprised by your coach's imagination :) “Klaw” AMRAP 20:00 – Teams of 2 M/M – 2000 Row F/F - 1600m Row M/F - 1800m Row -in remaining time- Max

Wednesday 1/20

Skillwork: HSPU Progression 10:00 EMOM Min 1: 5 Seated DB Press Min 2: 5 Pike Push Ups Min 3: 5 Knees on Box HSPU Min 4: 5 Feet on Box HSPU Min 5: 5 Kick ups to the wall Min 6: 3 Kick ups + 5 S

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