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100615

Skill: Power Cleans – warm up sets – 30%/2, 40%/2, 50%/2, 60%/2 working sets – 70-80%/2(6) Work: Aerobic Complete 2 rounds of the circuit for reps 3 minutes of double unders 3 minutes on rower (calories) 3 minutes of swings…

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100515

Strength: Back Squat – warm up sets 30%/5, 40%/5, 50%/5, 60%/5, working sets 70-75%/5(5) Work: EMOM12 5 Box Jumps, 30″ 5 Pull-ups Pull-ups may be scaled up to 8 reps each round

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092815

AMRAP 30 Run 1 lap 2 Rounds of 5 Pull-ups 10 Push ups 15 Squats Run 2 laps 4 Rounds of 5 Pull-ups 10 Push-ups 15 Squats Run 3 laps 6 Rounds of 5 Pull-ups 10 Push-ups 15 Squats ….

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