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Workout of the Day

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9/17/2021-FRIDAY WORKOUT

STRENGTH 3 Sets 3 Behind The Neck Snatch Grip Push Press @30x3 (light here) 3 Sets 3 Heaving Snatch Balance 3 Sets 3 Ohs @2221 3 Sets 3 Hi Hang Squat Snatch *quality sets, not heavy METCON 8 Rounds For Time 50 Doubles 8 T2b 7 Squat Snatch(95/65) 6 Bar Facing...

9/16/2021-THURSDAY WORKOUT

STRENGTH EMOM X 10 1 = 4 Back Squats 2 = 2 Front Squats all At 70% Of Max Fs METCON 30-20-10-5 Wallballs (everyone To 10ft) (20/14) 1-2-3-4 - Rope Climbs

9/15/2021-WEDNESDAY WORKOUT

STRENGTH E:90 X 5 Sets 10 Dl (heavier Than Last Week) e:90 X 5 Sets 3-4 Hang Power Cleans (same Weight As Dl)   METCON E7mom X 3 Sets - No Rest Btw Sets 1500m/1200m Row w Remaining Time amrap 12 Situps 6 Dbl Db Power Cleans

9/14/2021-TUESDAY WORKOUT

STRENGTH Build To A 3rm Push Jerk over 4 Sets then ME Deficit Pushups 60 Bent Over Rear Delt Flys ME Bottom Of Ring Dip Hold METCON Emom X 24 Min 1 = 10 Hspu 2 = 10 Bbjo (24/20) 3 = 40 Double

9/13/2021-MONDAY WORKOUT

STRENGTH E3mom X 5 Sets 8 Back Rack Walking Lunge + Gymnastics Complex Of 4 Strict C2b Pullup + 1-2 Bar Mu + 4 Strict Pullups +1-2 Bar Mu *if 3 Pullups Is Each Move To C2b METCON 4 Rounds Each For Time 200m Run 20 Ub Russian Kb Swings (heavy) 10 C2b Pullups - Rest :90...

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