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Monday, March 2nd 2020

Weightlifting

Metcon (Weight) Power Snatch + OH Squat* + Squat Snatch 5 x 1+1+1 @ascending *2 seconds pause at the bottom of the OH SquatFirst sets start @70%

Metcon

Metcon (5 Rounds for reps) 5 x 2 minutes 20 x 25’ shuttle runs Max rep Power Clean 155/105lbs Rest 60 secondsTotal Time: 14 minutes

Accessory

Metcon (No Measure) Front Squat 6 x 5 @80% Rest as needed between sets


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Saturday September 12th, 2020

Metcon (Weight) ON A 12:00 RUNNING CLOCK... Build to a 2RM Power Clean Metcon (Time) Cash In: 400m Run Then.. 3 Rounds 15 Deadlifts 185/ 125 12 Bar Facing Burpees 9 Box Jump Overs 24/20 Cash Out: 400m

Saturday, April 11th 2020

Metcon Metcon (AMRAP - Rounds and Reps) TEAM WOD!! Amrap 22 minutes You go I go 10 Odd object GTO 10/10 Lunge to explosive knee drive Amrap 22 minutes You go I go 10 Double DB snatches @ 35/25lbs (or

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