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3x 15 Band pull aparts 5 Bradford Press 4 Strict Press 3 Front Squats with a 1 sec pause :20 Sec Bike Sprint Then.. Split Jerk (week 4 of 4) Every 1:15 x 6 Sets 1-2: 2 Split jerks Sets 3-6: 1 Split jerks Finisher: 1 max set of push press at 50% of todays…

1 Rounds 1:30 Row 20 Air squats heels in plate 20/20 Banded Strict Press each arm 20 Sit Ups 5/5 Reverse Lunges Then… For Time: 5 Rounds: 5 DB Push Press on R 50/35+ 5 DB Push Press on L 15 Wall Balls 20/14 straight into.. 5 Rounds 10 KBS (eye height or OH) 6…

3 Sets: 15 V-ups 20 Plate russian twist 30 banded crunch – Then…. Every 2:30 x 4-5 (week 2 of 4) 6/6 Farmers hold Bulgarian split squat + 12 Seated DB tricep extensions 8-10 Push-ups Then… Every 3:00 x 4 Rounds: 20/15 Cal row 10 Box Step ups 5 Clean and jerks 135/95

2 Rounds: 10 EB Deadlifts 8 band pull aparts 6 Push Ups 4 Air Squats 2 Jump Squats THEN.. 2 rounds 2 walk walks 12 Cal row 10 Muscle snatches Then… Snatch… 10:00 EMOM: Min 1-4 5 Snatch pulls @ 85-90% of your 1rm snatch **The Snatch pulls should be heavy enough that you CAN’T…

10:00 AMRAP 15/12 Calorie Row 20 Stationary Lunges 30 Fluttr kicks 1/2 Then. 30 mini band side to side steps 30 Glute bridges – Every 2:00 x 6 (week 6 of 6) 5 Back squats Set 1: 65-77% Set 2: 77-79% Set 3: 79-82% Set 4: 82-85% Set 5: 85-87% Set 6: 6-8 back squats…

20:00 Alternating EMOM Min 1: 8 Power Snatches 95/65 Min 2: 20 CO Sinige Unders Min 3: 12 T2B Min 4: 8 Overhead Squats Min 5: 2-3 Bar Muscle Ups/ 8 Burpee pullups 20:00 Alternating EMOM Min 1: 8 Clean and Jerks 95/65 Min 2: 40 CO Sinige Unders Min 3: 12 Toes-to-Bar Min 4:…

45:00 AMRAP: 40/30 Cal row 10 Push-ups 15 Med ball Sit-ups 20 KBS 30 Double unders 40/30 Cal bike 30 Double unders 20 Alt Box step ups 15 V-ups 10 Burpees

4x 20 Band pull aparts 12/9 calls 10 OHS or 10 push press Then… (week 3 of 4) Every 1:15 x 6 Sets 1-4: 2 Split jerks Sets 5-6: 1 Split jerks Finisher: 1 max set of push press at 50% of todays heavy single Build over the 6 working sets. Focus on a solid…

4 Sets: 8 L seated leg lifts 10 Plate russian twist 12 Bicycle Crunch Rest :30 seconds between sets Then… 2 Rounds: (31 min total ) 3:00 work/ 1:00 rest 500/400m Row/ski amrap air squats – 1:00 rest – 500/400m Row/ski amrap Push-ups – 1:00 rest – 500/400m Row/ski Amrap renegade row – 1:00 rest…

1x 1:00 Jump rope ( practice DU) 50 mini band side to side steps 50 Mini band glute bridges 25/25 mini band clam shells 25 mini band air squats Then… 2 Sets :30 Wall Sit :30 Max Reps Pistols Squats :30 Max Reps Jumping Lunges Then… Every 2:30 x 4 (week 1 of 4) 6/6…