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Workout of the Day

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1/27/2023-FRIDAY WORKOUT

STRENGTH Power Snatch *must Be Tng *heavier Each Set 10-8-6-4-2-1 *rest No More Than 2 Min Btw Sets" METCON 30-20-10-5 ohs (95/65) bj Overs + 3 Rope Climbs After Each Set

12/19/2022-MONDAY WORKOUT

STRENGTH Snatch Grip Strict Press X 3x10 (light) sotts Press X 3 X 3 (light) ohs X 3x15 (build)" METCON Amrap 10 10 Bj 10 Pushups 10 T2b rest 5 Min 40 T2b 40 Pushups 40 Bj  

12/16/2022-FRIDAY WORKOUT

STRENGTH Build To A 3rm Tng Power Clean And Bump Jerk *must Go Right From Power Clean In One Motion To Jerk METCON 5 Rounds For Time 20 Wallballs 10 Dl (185/125) 5 Hang Power Cleans

12/14/2022-WEDNESDAY WORKOUT

STRENGTH a1. Me Chin Over Bar Hold (supine) a2. Me L-sit x 4 Sets" METCON Amrap 10 8 C2b Pullups 10 Burpees 20 Doubles rest 3 Min amrap 10 8 Kb Swings (70/53) 16 Walking Lunges (no Weight) 32 Doubles

12/13/2022-TUESDAY WORKOUT

STRENGTH Back Squat X 20 x 3 Sets @60% *after Each Set immediately Into 5 Vertical jumps METCON 2 Min On 2 Min Off X 5 Rounds 12 Thrusters Increase Weight w Remaining Time Max Cals On Row (95/65) (115/75) (135/95) (155/105) (175/125)

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