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Thursday 9/24

Strength

3 rounds 20 Weighted Glute bridges 7 Dumbbell Curtsy Lunge (each side) 7 Goblet Squat

Rest as needed between rounds

Conditioning

Ice and Fire

21-15-9 Power Snatches (75/55) Push Ups


-Rest 1:1 between sets-


15-12-9 Power Snatches (95/65) Handstand Push Ups

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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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