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09/23/2019

WARM UP "AMRAP 6" - 5 Tempo Front Squats @45/35 - 5 Push Press @45/35 - 15 Singles + 15 Dubs - 30 sec Machine STRENGTH Superset "Front Squat" - 5x5 "SA DB Strict Press" - 5x10 (each arm) CONDITIONING Open Workout 17.5 "10 Rounds" (25 Min Cap) - 9 Thrusters @95/65 - 35 Double Unders

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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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