Wednesday 2/1/23

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Skill-work:  5 X 3 Hang Squat Cleans  Rest 3 secs at bottom of each clean  Conditioning:  AMR 20 Mins  7 Reps of the Bear Complex Unbroken (95/65) 10 Cal Echo…

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Tuesday 1/31/23

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Skill-work: 3 Rounds  20 Barbell  Roll-Outs  15 T2B Conditioning:  Tabata  20 Secs Hard/10 secs Rest  8 Rounds Each Movement  score total reps HP Snatch (75/55) Weighted Speed skaters Wall Balls …

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Monday 1/30/23

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Skill-work: 3 Rounds Completed As a Super Set  8 Each Leg Heavy Bulgarian Split Lunges ( foot elevated)  12 Hip Raises Heavy ( Use Barbell or heavy DB’s)  Conditioning: As…

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Friday 1/27/23

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Skill-work:  6 X 3 POS Snatch  Ground, BKN, Hang  Conditioning:  AMR 12 Mins  8 KB Snatch (Each Arm) Can Use a DB (53/35) 16 Goblet Squats  30 DU’s

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