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WarmupSpend 10:00 getting your back squat prepped and warmed up LiftBuild to a 9/10 set of 5 “no-bounce” back squats Then take 33% of what …

Accessory Work4 sets8 goblet stepups/legmax hanging l/tuck hang Then go through an empty bar snatch warmup.  Then hit 3 3 position power snatches up to …

No classes today – Happy New Year!

Warmup1 warmup only today 0-3 on the bike4-6 5 step6-7- 10 deadlifts+10 back squats, empty bar7-8 5 deadlifts+5 back squats at workout weight8-12 pullup warmup+a …

Warmup3 sets :40 kickup narrow handstand hold8 tempo upright rows/arm Then spend 5:00 practicing dumbbell hang clean and jerks Then do 1 round of6 single arm …

Hot Start Warmup50 Double unders25 bar facing burpees Then spend 15:00 warming up/practicing cleans While you’re doing this, accumulate: 100 hollow rocks100 arch ups WorkoutEvery 2:00 …

Accessory Work4 sets of 8 Clean grip Deadlifts, building:30 suitcase hold/side, at 50% of your deadlift weight Then do 3 sets of 3 clusters4 box jump …

EMOM15:00 EMOMMin 1: :20 tuck hang/lsitMin 2 :20 bottom of pushup holdMin 3 5 goblet stepups/leg–box at knee height Warmup3 sets of6 db snatches up …

No classes today!

WarmupOn coach’s call0-3:00 5 step3-6 pullup warmup6-10:00 empty barbell warmup then 2 deadlifts+2 power cleans+ 2 thrusters at workout weight10-15 wallball and devil’s press practice, …