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Tuesday 12/15

Conditioning

Candy Canes

4 rounds 30/20 calorie Row

20 Alternating Dumbbell Snatches (50/35) 20 Jumping Air Squats -Rest 2 min between rounds-

At home Conditioning

4 sets: 50 Plate Hops/Line Hops or 50 Double Unders 25 Push Ups *Rest 1:30 B/T Sets*

Accessory Work

3 sets 8-12 Deficit Push Ups 12 Bodyweight Rows 12 DB Curtsy Lunges

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Monday 1/25

Skill Work: Snatch Pull + Snatch Complete 5 Sets of the following: 2 Snatch Pulls + 2 Snatches *Rest 60-90 Sec between sets *Work up to a comfortable, moderate weight. *Focus will be on smooth pulls f

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

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