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112115

Strength/Skill: EMOM 15 3 Power Clean @ 70% of 1RM 5 Burpees Work: 3 rounds for time with a partner (alternate rounds each time) 10 Deadlift, bodyweight 21 Box Jumps, 20″

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111915

Strength: A. Shoulder press - Build to a 3RM B. Barbell BOR - 4x5 ascend to AHAP Work: Reps of 21-18-15-12-9-6-3 for time Shoulder to overhead, 115/75 Box Jumps, 24/20

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111615

Strength: A. Deadlift - 5x3 @ 80-85% B. Push-ups - 5 x max reps Work: "Chain of Pain" 5 rounds ascending to AHAP 10 Deadlift 10 Power Clean 10 Front Squat 10 Push Press 10 Bent over Rows This complex…

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111315

Strength/Skill: 1. Hang Power Snatch – 6×2 @ 78-83% 2. Snatch Pull: 100% x 3, 103% x 3, 108% x 3 Work: Reps of 15-12-9 for time Thruster, 75/55 Box Jumps, 20″

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111215

Warm-up: 2 rounds Run 1 lap 10 Inchworms 10 Bootstrappers 10 Scap-pull-ups 5 minutes of technique work on rowers Work: Row 1000m x 3 Rest 5:00 between efforts aim to maintain average 500m splits as you did on 11/3.

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