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Strength: Power Snatch Complex E2MOM x 5 High Hang Power Snatch + Low Hang Power Snatch (pause below knee) + Snatch Pull + Power Snatch Workout: AMRAP 14 8 Power Cleans (75/115#) 8 Shoulder-to-Overhead (75/115#) 12 Lateral Hops over Barbell (6/6) 12 Sit-Ups
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Workout: FLEX Day Complete 5 rounds, NOT for time, of: – 8 Double-DB Bulgarian Split Squats per leg – 8 Half-Kneeling Single-Arm DB Press per arm – 12 Slam Ball Sit-Ups (throw into wall) – 12 Slow Birddogs – :40 of Double-Unders Track heaviest successful COMBINED weight of Split Squats and Press. (30L+30R for Squats...
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Workout #1: AMRAP 6 10 Cal Bike 10 Plank Up-Downs Rest 3 Workout #2: AMRAP 6 40 Double-Unders 10 Ball Slams Rest 3 Workout #3: AMRAP 6 3 Wall Climbs 20 Med Ball Russian Twists
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Strength: 15 Minutes of Double-Under Skill Work Workout: 4 Rounds – NOT for time 15 Dumbbell or Kettlebell Floor Press12 Controlled Mini-Banded Clamshells per side9 SLOW Plank Up-DownsRun 500m
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Workout: For time: 50 Calorie Row  25 Clean and Jerks 75/45  400m Run  25 Snatch 75/45 400m Run 25 Thrusters 75/45 400m Run  25 Overhead Squats 75/45 The goal for today is to push the pace on the cardio. When you approach the bar, have a weight that allows for a minimum of 5-7 reps every...
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Strength30 Reps of:“Kneeling Jump to Feet + Broad Jump”or“Double Broad Jump” Focus on Hip Extension, Glute Activation, and hang time. Land with quiet and controlled feet. Prioritize increasing body temperature and explosive movements (such as squat jumps) during warm-up, along with effective calf stretching. [Video Demo of Kneeling Jump to Feet + Broad Jump](http://www.youtube.com/watch?v=Tn2QCH2TXF8) Workout...
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20 minutes to build to: 5×3 Mid Hang Squat Cleans @75%AMRAP 175 Wallball 10 T2B 2 Shuttle Sprints
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50 KBS Every :06 for 50 reps! 1 power snatch @ 60% AMRAP 10 5 Bar Facing Burpees 2 Bear Complex Rest 2 AMRAP 10 5 BFB50 Double Unders
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Classes today are at 12:00. 4:30, and 5:30. 50 KBS Every 2 mins for 5 rounds: 10 Deadlifts @ 65% AMRAP 5 ME Cal Row Rest 2 AMRAP 5 Box Jumps Rest 2AMRAP 5 ME Clean and Jerk @65%Rest 2AMRAP 5 ME Snatch @ 65%
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