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07/08/2019

WARM UP "AMRAP 7" *400m Jog Buy-In ...then... - 4 Strict Press + 4 Push Press @45/35 - 4 Russian KB Swings + 4 AKB Swings - 4 Kip Swings + 4 Pull-Ups STRENGTH "S2OH Complex" - 3x3 Strict Press

- 3x3 Push Press

- 3x3 Push Jerk (*Work to Heavy Triple for Each) CONDITIONING "Helen" 3 Rounds - 400m Run - 21 KB Swings @53/35 - 12 Pullups

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10/16/2019

WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa

10/15/2019

Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3

10/12/2019

Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =

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