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Every :90 x 6 sets: 1 Power Snatch + 1 Hang power snatch + 1 Squat snatch Then… Every Minute on The Minute x 12 Minutes 5 Wallballs 3 Bar Facing Burpees 1 Squat Clean

30:00 AMRAP 400m Run or 500m Row or 500m Ski 20/15 Cal Bike 20 Bodyweight Box Step Overs 15 Sit Ups 100m Farmers Carry

Deload Week (No Deadlifts) (Checkmark) 3 Sets: 10/10 Deficit Farmers Lunge :30 Second Dumbbell Glute Bridge hold :30 Second Front plank Hold Then… 12 Min AMRAP 2-4-6-8-10… and so on adding 2 reps each round Power Snatch Hand Release Push Ups/ HSPU After each round: 35 Double Unders or 50 Single Unders

7:30 pm Thursday: No Class —- Bench Press (Max Out Day) Every 1:30 x 7 sets Set 1: 5 reps @ ~60% Set 2: 3 reps @ ~70% Set 3: 2 reps @ ~80% Set 4: 1 rep @ ~85% Set 5: 1 rep @ ~90% Set 6: 1 rep @ ~95% Set 7: 1…

Tempo Front Squat 5 Sets: (Week 5 of 6) Tempo Front Squat 5 x 3 @ 72-77% with a 2-3 sec lower each rep Then… For Time: Buy In: 30/25 Cal Row into 21-15-9 Dumbbell Front Squat Lateral Burpee Over the Dumbbell into Cash out: 30/25 Cal Row

Every 2:30 x 4 (week 2 of 3) 8/8 Goblet Hold Cossack Squat + 10 Double dumbbell bent over row + 12 Seated rear delt fly Then… 3 Rounds: 500/400m Row 30 Sit-ups 20 Dumbbell Bench press 10 DB Reverse Lunges

Every :90 x 6 sets: 1 Squat clean + 1 Clean & jerk Then… For Time: Buy In: 400m Run 5 Deadlifts 5 Pull Ups 25 Double Unders or 40 Single Under 10 Deadlifts 10 Pull Ups 50 Double Unders or 75 Single Unders

For Time: Run 1000m Row 200m Run 800m Row 400m Run 600m Row 600m Run 400m Row 800m Run 200m Row 1000m Then… 8 Rounds: 20sec. of Russian DB Twists 35/20 10sec. Rest

Deadlift (8 Sets) (Test week 2 of 2) Then… 2 Rounds For Time: 24 Dumbbell walking Lunge Steps 8 Box Jumps with Step Down 24 Dumbbell Bench Press 8 Box Jumps with Step Down 24 Wall Balls 8 Box Jumps with Step Down

Bench Press (Week 3 of 3 ) Every 1:15 x 7 Sets 1-2: 5 Bench press @ 75-78% Sets 3-4: 3 Bench press @ 83-88% Sets 5-7: 1 Bench press @ 90-95% Then… 15 Min AMRAP 12/9 Cal Row 9 Toe to Bar 6 Burpees to Target