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4:00 AMRAP 8 Barbell RDL 6 Paused Zombie Squats 4 Squat Jumps :20 Bike Sprint – 10 inch worms – The .. Hang Clean Waves (Week 1 of 4) Every 1:20 x 9 Sets 1) 4 Hang Squat Cleans – 1st Set @ 40% 2) 3 Hang Squat Cleans – 1st Set @ 50% 3)…

8 Rounds of :20 sec work/:10 sec rest Bicycle Crunches Lying Leg Raises Ceiling Crunches Flutter Kick in Hollow Hold Then… 35min Amrap 500m Row 25 Empty Bar Thrusters 50 Double Unders 500m Ski 25 Burpee over the bar 50 Bodyweight Walking Lunges 200m Sled drag 25 Hand Release Push Ups 50 Russian KBs 53/35…

In 9:00 Complete 3 Sets For Quality 8/8 SA DB Rows per arm 15 Lateral Raise (w lighter change plates or DBs) 15 Bent Over Flyes (w lighter change plates or DBs) 12 Hollow Rocks 12 V-Ups (or single leg alt v-ups) Then.. 2 Rounds For Time: 30/20 Cal Bike 30 Alternating DB Snatch 50/35…

3 Rounds 5 Barbell Good Mornings -off the floor 5 Paused Zombie Squats 5 Kipping Swings 100m Run Then… Squat Maintenance (Week 4 of 4) Every 2:00 x 5 Sets 3 Tempo Front Squats (:05 Negative) 5 Back Squats *Perform at 65-75% of 1RM Front Squat This will be the last week of Tempo Front…

1 Round 200m Run 10 Dips :30 Bike :30 High Plank :30 Row Then.. 2 Rounds 5:00 AMRAP 100m run 20 Banded tricep press downs 10 medball Sit Ups – 1:00 Rest – 5:00 AMRAP 15/12 Cal Bike 20 DB Renegade rows 10 Pushups on your DBs – 1:00 Rest – 5:00 AMRAP 15/12 Cal…

Every 2:00 x 6 Sets (3 Each) Odd Sets 10-12 DB RDL’s 15 Band Hamstring curls. Even Sets 7/7 Farmer Hold Step Back Lunges (Heavy) 15 Goblet Hold Heels Elevated No Lockout Squats Then…. 10 Rounds For Time 1 Rope Climb 4 Box jumps 4 Power cleans 95/65. Rx + 115/75 4 S2OH

In 12:00 Complete 3 Sets For Quality 12-15 DB Bench Press 3 Chin Up Negatives – :03-:05 Hold to Start 15-20 Double DB Hammer Curls This will be the final week of DB Bench Press, the goal should be to use heavier DB’s than you did 3 weeks ago, the last time there were 12-15…

3 Rounds 200m Row 3 Snatch Grip Strict Press 3 Paused Back Squats 3 Snatch Grip RDL 3 Paused Overhead Squats Then… 10:00 EMOM (Week 4 of 4) Sets 1-2 1 Snatch Pull + 1 Hang Snatch – Sets 3-5 1 Snatch Pull + 1 Below the Knee Snatch – Sets 6-10 1 Snatch This…

6 Rounds of :20 sec work/:10 sec rest Bicycle Crunches Lying Leg Raises Ceiling Crunches Flutter Kick in Hollow Hold Then…. For Time 500-400-300-200-100m Row 12 Burpees Over the Rower 100m Farmers Carry or sled drag after each round

8:00 AMRAP for quality 10/10 Single Arm DB Bent Over Rows 20 -25 Banded Curls 10-12 V-Ups (or single leg alt v-ups) 12-15 Plate Ceiling Crunches Then.. For Time: 50/40 Cal Row 40 DB Snatch 300m Run 20 Wall-Balls 10 DB Farmers lunges 5 Devils press 10 DB Farmers lunges 20 Wall-Balls 300m Run 40…