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Friday

Strength

10 min EMOM

Work to a Heavy Clean and Jerk

Metcon

15 Min AMRAP

12 Wall Balls

9 Deadlifts (225/155)

6 Muscle Ups

Accessory

TABATA for your GOATS

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Thursday

Strength

10 Min EMOM

Snatch + Snatch Push Press + OHS

Metcon

21-15-9

OHS (135/95)

Handstand Pushups

 

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Wednesday

Metcon

500 m Row

40 KB Swings

30 Toes 2 Bar

20 Cleans (135/95)

10 Jerks (135/95)

10 Snatches (135/95)

20 Deadlifts (135/95)

30 Pull ups

40 Burpees

50 Sit-ups

Accessory

4×10 Strict Chest to Bar

3×12 Russian Dips

2×100 Russian Twists

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Tuesday

Strength

3 Rep Max Front Squat

Metcon

21-18-15-12-9

KB Snatches (53/35)

Overhead Lunges (45/25 lb plate)

Accessory

3×10 Weighted Box Jumps

3x 1 Min Wall Sits

4×8 Overhead Squats

 

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