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28min. EMOM: Min. 1) Back Squats @50% of 1RM Min. 2) Squat Cleans (build) Min. 3) 12 Min. 4) 12

Week 1 of 4, Cleans) Then… For Time: 15 Pull Ups 12 Ground to Overhead 15 Bar Facing Burpees

For Time 250/200m row 30 Dumbbell Bench Press 50/35 250/200m row 20 Dumbbell Walking Lunges 250/200m row 10 Burpee Pull-ups / Muscle up 250/200m row 20 Dumbbell Walking Lunges 250/200m row 30 Dumbbell Bench Press Then… Incline Db Hamstring curls w/partner 10-12 reps x 4

Bench Press (Week 2 of 3) 3×8 Rest :90 Between sets. Goal is for all 3 sets to be the same this week, using your finishing weight last week if you are able. 1 more week of 8s then we will be dropping to 5s. Then….. 5 rounds 1:30 Work/ 1:00 Rest 10 Toe to…

3 Back Squats Every 2:00 x 5 (week 1 of 4) — Goal is to be about 80-85% of your 1rm, More important than the exact %, is increasing your weight each week. No fails or missed lifts! we will do 4 weeks of 3s before then start building to a heavy single. Then… 25…

EMOM x 5min. 12/9 Cal Row EMOM x 10min. 2 Power Clean & Jerks …build EMOM x 5min. 12/9 Cal Row EMOM x 10min. …. 3 Deadlifts …..build NO REST BETWEEN SECTIONS. 30min. straight

Week 1 of 4, Snatch Every 90 seconds x 7 Sets 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Then… 15 min AMRAP: 5 strict pullups 10 Push Ups 15 Air Squats 200m Run

4×6 Banded Barbell RDL Then…. In a 12 Minute Window: One set every 3 Minutes x 4 Rounds 21 Wall Balls 15 Alternating Dumbbell Hang Snatch 9 Box Jumps Overs

3 Rounds: 1:00 on/:20 Sec off 1: Bike/Shuttle run for cals 2: Barbell Bicep Curl 3: Weighted sit-ups 4. Bodyweight Walking Lunges 5.: Row for Cal 6: Seated BB Shoulder Press

Bench Press (3 x 8) (Week 1 of 3) Rest :90 Between sets. Dropping from 10s, to 8s this week you should be able to make a jump in weight. We will do 3 weeks of 8s before dropping to 5s. Then… For Time: 1k Row 30 Hang Power Cleans 155/105 100 Double Unders