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Tuesday 12/8

Accessory Work

3 rounds: 20 Hip Bridges (2 sec pause at the top) 10 DB Single Arm Bent Over Rows (R/L) 1:00 Wall Sit Hold

Dumbbell "DT" Minimal

5 Rounds: 12 Double Dumbbell Deadlifts (50s/35s) 9 Double Dumbbell Hang Cleans (50s/35s) 6 Double Dumbbell Shoulder to Overhead (50s/35s)

"DT"-ish Bodyweight

5 Rounds: 24 Alternating Step Back Lunges (Total) 16 Alternating Box Step Ups (Total) 8 Burpees

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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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