10.8.18

Strength Power Clean 3-2-2-1-1-1-2-2-3 (touch and go on the triples and doubles, 1 min rest between sets)

Wod 90 second Plank to start and finish 4X 20 Med-ball Squat Cleans 10 T2B 2 Wall Walks

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1.27.21

WARM-UP AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups STRENGTH 5x5 Deadlift *keep weight moderate (Score is weight) CONDITIONING 3 ROUNDS 12-10-8 Deadlifts (185/135)(135

1.26.21

WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr

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