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Strength
5 Round
3 Push Press
2 Push Jerk + Pause 2sec at catch possition
Conditioning
30-20-10
Pull Ups
OH Lunges
GHD Sit Up
Bonus
Tabata - DU
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Strength
DL 10/8/6/6/6
*Between Sets 10-14 GHD Sit Up
Conditioning
10/9/8/7/6/5/4/3/2/1
Muscle Snatch
OH Squat
Burpees Over The Bar
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Strength
E2MOM 10min
4 Cleasters
Conditioning
AMRAP 14 min
10 Wall Ball
10 KTB Swing
10 V-Up
*Add Every Round +5 Reps
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Strength
4 Round
7 Bear Complex
*Bear Complex :
Power Clean
Front Squat
Push Press
Back Squat
Back Push Press
Conditionig
21-15-9
Cal Bike/Row
30ec Hold L-Sit
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Strength
Back squat 10/8/6/6/6
Conditioning
10 round
5 DB snatch
5 K2E
5 Burpees
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Emom 10min
1. 10 burpees
2. 10 pull ups
*Reat 3min*
Emom 10min
1. 40 meter shuttle sprint
2. 15 ktb swings
*Rest 3min*
Emom 10min
1. 15 sit ups
2. 30 DU
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Strength
Bench Press 8/8/8/8
*Between 15 Reps GHD Back Ex
Conditioning
4 Round
50 DU
15 Pull Ups
10 GHD Sit Up
5 Power Clean