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Friday 12/29/17

Warm-up: 25 Cal Bike 25 Cal Row + Mobility + Empty Barbell Warm-up for clean Strength: 10 minutes 3 T&G Power Snatch + 1 O/H Squat 10 minutes 3 Power T&G Power Clean + Jerk Conditioning: 15 min Amrap 5 Box Jump (30/24) 10 DeadLift (225/155) 10 HSPU

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Thursday 12/28/17

Warm-up 2 rds 20 Dbl Mtn climber 15 KB Swing 10 Goblet squat 10 Push-up 20 sec pistol hold on box (each leg) + Mobility Strength: 20 minutes total... 9 min to build to peak 2 Pause Front Squat @70% (3 sec pause at bottom) 3 Speed Front Squat 2 min transitionin.... 9 min to build to peak 1 Strict Press + 1 Push Press + 1 Jerk Conditioning: 10 Rds 1 Rope ...

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Wednesday 12/27/17

Warm-up: 15 Cal Row YTM (7 reps of each) 10 Bottom up KB press 10 Banded Good Mornings + mobility Strength: 20 minutes 5 sets 10 Incline DB Bench 3 Weighted Chin-up 3 Depth Jumps 20 minutes (nice and smooth pace) 3 Tire Flip 5 Cal Ski 1 Lap Kb O/H Carry (R) 1 Lap Kb O/H Carry (L) 10 Evil Wheel 10 Cal AB Sprint

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