10/4/2019-FRIDAY WORKOUT

STRENGTH Clean Complex squat Clean hang Squat Clean 1" hang Squat Clean Below The Knee hang Squat Clean At Knee 2 Front Squats METCON Increasing Weight Chief 3 Min On 1 Min Off 3 Hang Power Clean 6 Pushups 9 Air Squats x 5 Rounds 135/95 145/105 155/115 165/120...

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9/30/2019-MONDAY WORKOUT

STRENGTH Build To A 2rm Strict Supine Chin-ups right into max rep pronated pull-ups rest 1 Min max chin over bar hold pronated hold METCON EMOM X 20 min 1 = 12-16 Cal Row min 2 = 18 Russian Kb Swings min 3 = Max Pullups In :30 min 4 = Rest

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9/27/2019-FRIDAY WORKOUT

STRENGTH Build To A Max Complex Of 1 Squat Clean 1 Hang Squat Clean 1 Front Squat drop 1 Squat Clean METCON AMRAP 12 5 Hspu 10 Wallballs 15 Pull...

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