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Workout 12.3.21

LiftSnatchOn the 2:30 start2×3 at 70%2×3 at 75%1×3 at 80% Workout6 sets 1:00 work, :30 rest10 alt db snatch 50/35max thrusters in remaining time 95/65

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Workout 12.2.21

BMU Skill Work3 setsLevel 1: 10 foam roller straight arm kip swings+10 pause australian rows (at chest)Level 2: 5 jumping bar muscle ups+5 jump to …

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Workout 12.1.21

Workout20:00 emom3 deadlifts @ 60% 1 sec pause 1 inch off ground FinisherThen 4 rounds8 back rack lunges (total) building8 pause v upsĀ 

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Workout 11.30.21

Accessory Work3 sets on the 5:00 start5 chinups–add weight as you’re able. 5 ring dips at 2222 (band as necessary to keep unbroken)10 Chest supported rows …

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Workout 11.29.21

LiftClean and jerkOn the 2:30 start2×3 at 70%2×3 at 75%1×3 at 80% Workout22:00 AMRAP11hspu11 squat cleans 115/7511/7 cal row Every 2:00 including beginning 1 bmu …

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Workout 11.27.21

WorkoutFor time with a 20 minute cap15 power snatches 95/6530 hand release pushups45 wallballs 20/14 to 1060 vups45 wallballs30 hand release pushups15 power snatches rx+ …

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Workout 11.25.21

Workout :45 of work, :15 of rest x 30 minutesA db reverse goblet lungesB russian kb swingsC plankD bikeE knees to elbows/hanging knee raises

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Workout 11.24.21

Workout20:00 AMRAP5 front squats 135/9510 box jump overs 24/2015 situps rx+ 185/125 Finisher3 sets2:00 cardio of choice5 natural leg extensions

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Workout 11.23.21

Warmup3 sets5 half kneeling windmills/side25m waiter’s carry/side Workout5 rounds for time50 double unders10 sandbag cleans 70/50 Rx+ 100/70

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Workout 11.22.21

Workout24:00 EMOMMin 1: 2 clean and jerks @ 70%Min 2: 3 bar facing burpeesMin 3: 6/4 cal rowMin 4: 5 toes to bar add 1 …

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