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STRENGTH
POWER CYCLING -POWER CLEAN AND JERK
4 SETS OF 8, MUST BE TNG
REST 1:00 BETWEEN SETS

WORKOUT
50 FRONT SQUATS FOR TIME*
#135/95
*EVERY TIME YOU DROP THE BAR 25/20 CAL MACHINE

SKILL/STRENGTH
STRICT PULL UP REVIEW
12 MINUTES TO COMPLETE
ADV- 5X4 WEIGHTED STRICT PULL UPS
INT- 5X2-3 STRICT PULL UPS
BEG- 5X5 JUMPING PULL UP + NEGATIVE

STRENGTH
FRONT SQUAT WAVES -WK4
3 SETS OF 5-3-1
65-75-85%

WORKOUT
FOR TIME
30-20-10
WALLBALLS #20/14
CAL ROW

CONDITIONING
EMOM X 30
1- 30-50 DOUBLE UNDERS
2- 20 RUSSIAN KBS
3- 5 DB MAN MAKERS (PUSH UP + DB ROW L ARM + PUSH UP + DB ROW R ARM)
4- 200M RUN
5- REST

WORKOUT WITH PARTNER
FOR TIME
100 CAL MACHINE
100 DUAL DB BOX STEP OVERS
100 BURPEE BOX JUMP OVERS
100 DB SQUATS
#50/35X2

STRENGTH
POWER CYCLING -POWER SNATCH
4 SETS OF 10, MUST BE TNG
REST 1:00 BETWEEN SETS

CONDITIONING
EVERY 8:00 X 3 SETS
1000/800M ROW
15 BURPEES TO A PLATE
30 WALLBALLS

SKILL
HANDSTAND PUSH UPS
10 MINUTE REVIEW THEN…
EMOM 10
ADV - 5 DEFICIT HSPU
INT -  5 HANDSTAND PUSH UPS
BEG - 3 HSPU NEGATIVES AND/OR 5 SEATED DB STRICT PRESS

STRENGTH
DEADLIFTS
5X4 BUILDING
END HEAVIER THAN 2 WEEKS AGO

WORKOUT
4 RFT
9 CHEST TO BARS
15 HANG CLEANS #115/75
21 BOX JUMPS

STRENGTH
FRONT SQUAT WAVES -WK3
3 SETS OF 5-3-1
60-70-80%

WORKOUT
AMRAP 12
400M RUN
25 AIR SQUATS
25 GOBLET SQUATS
#53/35