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Tuesday 12/29

Strength

Power Clean 5x5

Power Cleans: Every 2:00 x 5 sets - Work up to a heavy 5 touch and go in 5 sets

Conditioning

Junior Asparagus

5 rounds 21 Pull Ups 15 Bar Facing Burpees

9 Shoulder to Overhead (135/95)

At Home Midline

3 sets

20 Stick Sit Ups

20 Alternating V-Ups

20 Russian Twist

- rest 1:00 between sets -


At Home Junior Asparagus

5 rounds 21 DB rows 15 Burpees or the DB 9 DB Shoulder to Overhead

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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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