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Tuesday May 14th, 2019

Warm-up

3 Rounds or 12 Min 30 Weighted Singles 10 Jump Squats 20 Mountain Climbers 10 Lateral Lunges 20 TTJJ Empty Barbell Warm Up

Weightlifting

Power Snatch (3-3-3-2-2-1-1 TNG working up to HEAVY Single!)

Metcon

8 Min AMRAP 20 DB Snatch #50/35 10 Box Jump Overs 24/20

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Thursday October 31st, 2019

Warm-up ALL: 2 rnd 100 Meter Farmer walk 10 Push ups 10 Single arm ring row (per side) 10 Single leg glute bridge (5 side) (https://youtu.be/3NXv0Nany-Q) GRUNT WORK ALL: Metcon (AMRAP - Rounds) 3 Stat

Wednesday October 29th, 2019

Warm-up ALL: 9 Min Emom 1) 10 Band clamshell (per side) (https://youtu.be/QjKyGqrAaP4?t=12) 2) 10 plate tall kneeling to standing (https://youtu.be/2RjRg_nLx_U) 3) 10 Curtsy Lunge (per side) (https://

Tuesday October 28th, 2019

Warm-up ALL: 7 Min Clock :30 min T spine Opener (https://youtu.be/ZgizI3OinXE) 10 Side plank rotation (per side) (https://youtu.be/eEojhtdzew0) 10 Band Overhead squat (PULL that band apart) (https://y