10-26-15

STRENGTH – Clean 10 min EMOM 1-Power Clean 1-Clean from below the knee 1 Clean from above the knee 1 Clean from the high hang (pockets)

CONDITIONING You wanna TABATA (20 sec work 10 sec rest) 8 rounds with each movement – total reps – Sit ups – Front Squat (95#/65#) – Push-up – Power clean (95#/65#)

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10.28.21

A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike

10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R