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Wednesday 5/8

Strength 4 Sets of 2 - Pausing Split Jerk Set #1 - 50% of 1RM Split Jerk Set #2 - 55% Set #3 - 60% Set #4 - 65%

5 Sets of 1 - Split Jerk Take 10:00 to build to a heavy single over 5 sets


Conditioning "Jacked Squat" For Time: 21 Front Squats, 21 KB Swings, 400m Run 15 Front Squats, 15 KB Swings, 400m Run 9 Front Squats, 9 KB Swings, 400m Run

Rx Barbell – 135/95 Rx Kettlebell – 70/53




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Friday 9/18

Strength 10-15:00 to build to a 1RM Push Press Conditioning “Karen” For Time: 150 Wall Balls (20/14) RX+ “Heavy Karen” 150 Wall Balls (30/20) Accessory Work (if time allows) 3 sets 12 Dumbbell Bicep

Thursday 9/17

Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h

Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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