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STRENGTH
FRONT SQUAT
5-3-1-1-1
GOAL IS TO FIND HEAVY SINGLE FROM RACK

WORKOUT
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
SIT UPS

FOR TIME;
5K RUN

FIND A CLEAR ROUTE.

FOR TIME
50/40 CAL BIKE (OR ANY MACHINE)
25 HANG POWER SNATCHES
50 BURPEE OVER BARBELL
100 WALKING LUNGES (BW ONLY)
50 BURPEES OVER BARBELL
25 HANG POWER SNATCHES
50/40 CAL BIKE 

RX; 75/55#

SKILL
ROWING REVIEW
THEN…
500M ROW TIME TRIAL

STRENGTH
EVERY 2:00 X 5 SETS
3 DEADLIFTS*
5 SEATED BOX JUMPS

*START AT 60% AND BUILD

WORKOUT
"FRAN"
21-15-9
THRUSTERS #95/65
PULL UPS

FOR TIME
WITH A PARTNER
50 BURPEE BOX JUMPS
50 HANG POWER CLEANS
40 BURPEE BOX JUMPS
40 HANG POWER CLEANS
30 BURPEE BOX JUMPS
30 HANG POWER CLEANS
20 BURPEE BOX JUMPS
20 HANG POWER CLEANS 

STRENGTH
SNATCH SKILLS
5 SETS OF;
3 MUSCLE SNATCH, BUILDING IN WEIGHT
3 ZOTTS PRESS*
*CAN USE A DIFFERENT BARBELL/PVC

WORKOUT
"NANCY"
5 RFT
400M RUN
15 OHS #95/65

CONDITIONING WORKOUT
"ANGIE"
FOR TIME
100 PULL UPS
100 PUSH UPS
100 SIT UPS
100 AIR SQUATS

SKILL
ROWING INTERVALS
4 X 500M ROW AT 2K PACE
REST 2:00 BETWEEN SETS, OR LET P2 GO

AMRAP 2:00 X 5 SETS
3 WALL WALKS
50 DOUBLE UNDERS
MAX RUSSIAN KBS IN REMAINING TIME
REST 1:00

STRENGTH
20 MINUTES TO ESTABLISH A BACK SQUAT MAX

WORKOUT
"KAREN"
FOR TIME
150 WALLBALLS
#20/14 TO 10'/9'