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Monday 3, 2020

Effective Feb 10, there will no longer be class at 7:00pm nor Saturdays at 11:15. Saturdays 10:15 will remain

a. Front Squat; 3211; 9-12 X 3; 2:00 b1. Fr Rk Rev Lunge; 7-10/side X 3; 0:30/0:60 b2. Dual DB Row; 31X0; 8-12 X 3; 0:60

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5 sets: 3 Front Squat, 6 Fr Rk Alt Lunge 0:30 rest 6-10 C2B 0:60 rest + Single Arm Trap 3 Raise; 3010; 8-12/side X 2; 0:30-0:60 btwn sides

Tuesday 4, 2020

Effective Feb 10, there will no longer be class at 7:00pm nor Saturdays at 11:15. Saturdays 10:15 will remain

a. Snatch DL; 3010; 9-12 x 3; 2:00 b1. Single Arm DB Press; 20X1; 8-12/side X 3; 0:30/0:60 b2. Wide Stance Good Morning; 3011; 8-10 X 3; 0:60

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4 rds for movement quality: 3-5 Wall Walks (0:60 Plank) 20 KBS + Single Arm DB Triceps Ext; 10X1; 10-15/side x 2; rest as needed btwn

Wednesday 5, 2020

Effective Feb 10, there will no longer be class at 7:00pm nor Saturdays at 11:15. Saturdays 10:15 will remain

Squat Clean, Power Clean, Squat Clean; 8 sets; every 0:90

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10 sets EVEN: 0:30 Box Jumps 24/20 0:30 rest 2:00 rest 10 sets EVEN: 0:30 Bike/Row for Cals 0:30 rest

Thursday 6, 2020

Effective Feb 10, there will no longer be class at 7:00pm nor Saturdays at 11:15. Saturdays 10:15 will remain

Mobility - Lats

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10:00 Skillwork of Choice

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5 rds @ MAP 10 2:00 Bike 1:00 Singles 2:00 Row 1:00 0:30 Passive Hang, 0:30 Quadruped Plank

Friday 7, 2020

Effective Feb 10, there will no longer be class at 7:00pm nor Saturdays at 11:15. Saturdays 10:15 will remain

a. DB Step Up; 8-12 Alt X 3; 2:00 b1.CG Bench Press; 20X1; 7-10 X 3; 0:60 b2. Single Arm Upright Row; 1011; 9-12/side x 3; 0:30/0:60

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4 sets: 10 Unbkn Thrusters 10 Burpees 10 Unbkn Thrusters 0:90 rest + For movement quality; 50 Alt DB Snatch

Saturday 8, 2020

Effective Feb 10, there will no longer be class at 7:00pm nor Saturdays at 11:15. Saturdays 10:15 will remain

Hang Power Snatch, Squat Snatch; 1 X 8 sets; every 0:90

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PARTNER WORKOUT for time: 30 HSPU 30 DL 800m Run 20 HSPU 20 DL 800m Run 10 HSPU 10 DL *run together, partition everything else as needed

Sunday 9, 2020

Effective Feb 10, there will no longer be class at 7:00pm nor Saturdays at 11:15. Saturdays 10:15 will remain

REST DAY



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