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Strength

Power Clean + Hang Clean + Clean 5x1

Power Clean + Hang Clean + Clean: - 2 sets x 1+1+1 reps @ 65% 1 RM clean - 3 sets x 1+1+1 reps @ 70% 1 RM clean * Rest 60-90 seconds between sets

Conditioning

The Good Samaritan

Teams of 2 M/M-4000m Row F/F-3400m Row M/F-3600m Row


At home The Good Samaritan

For Time 1600m run

Or find a partner and run 2400m as a team


  • Alternate between 30 Seconds On/30 seconds off -


25 views

Strength

Accessory

3-4 sets

20 Banded Good Morning 1:00 side plank right 1:00 side plank left

Conditioning

Noah’s Ark

2 sets 400/300m Row 25 Push Ups 30 Alternating Step Ups (24/20) 100 Double Unders 30 Alternating Step Ups (24/20) 25 Push Ups 400/300m Row - Rest 3:00 between sets -


At home Noah’s Ark

2 sets 400/300m Run 25 Push Ups 30 Alternating Step Ups (24/20) 100 Double Unders 30 Alternating Step Ups (24/20) 25 Push Ups 400/300m Run - Rest 3:00 between sets -

25 views

Tuesday

Shadrach, Meshach, and Abednego

RX

3 sets (Every 5:00) 5 Squat Cleans (75/55) 4 Squat Cleans (95/65) 3 Squat Cleans (115/80) 2 Squat Cleans (135/95) 1 Squat Clean (155/105)

Shadrach, Meshach, and Abednego

At Home

3 sets (Every 5:00) 5 DB Squat Cleans

4 DB Squat Cleans 3 DB Squat Cleans 2 DB Squat Cleans 1 DB Squat Clean


  • Go up in weight if possible


Accessory

12 Minute EMOM Odd Minutes: 15-20 Alternating V Ups and Hollow Hold

Even Minutes: Easy Cardio (OR Rest)

22 views

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