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Monday 11/28 “Strength” Build to a 3 RM Hang Power Snatch (15-20mins) “Conditioning” 21-15-9 OHS (95/65) Pull-Ups Silver: 55/45, Ring Rows Bronze: Front Squat/Ring Rows
Deload Week Monday 11/21 “Strength” Pause Front Squat E2MOM x 5 Sets 3 Reps with a 3 second pause 75% of 1RM or less “Conditioning”
Monday 11/14 “Strength” Build To a 1 RM Clean & Jerk (20-30:00) “Conditioning” AMRAP 4 minutes 7 Power Cleans (115/75) 7 HSPU REST 2:00 AMRAP
Monday 11/7 “Bring A Buddy Day” “Strength” Bench Press 3×2 @ 92.5-95% 3 RM “Conditioning” Min 0-15 10 Rounds For Time: 15 Russian KBS (70/53)
Monday 10/31 “Strength” Bench Press E2MOM x 4 2 Reps @ 90% 3 RM “Conditioning” 5 Rounds For Time: 12 TTB 50 Double Unders 12
Monday 10/24 “Strength” Clean & Jerk 3×3 @ 80% of 1 RM “Conditioning” Diane 21-15-9 Deadlift (225/155) HSPU Silver: 185/105, Pike HSPU or 12-9-3 HSPU
Monday 10/17 “Strength” Bench Press E2MOM x 5 3 Reps @ 80% of 3RM “Conditioning” 15 AMRAP 3 120ft Shuttle Runs (d+b=1) 8 Russian KBS
Monday 10/10 “Strength” Clean & Jerk 4×3 @ 70% 1RM “Conditioning” 3 Rounds For Time: 20 Alt. Pistols 15 Burpees Over Bar 10 Clean &
Monday 10/3 Bring A Buddy Day “Strength” Bench Press E2MOM x 5 5 Reps @ 70-75% of 3RM “Conditioning” Partner WOD Trade Reps As Needed
Monday 9/26 Build To a 3 RM Bench Press (20:00) “Conditioning” For Time: 15-12-9-6-3 60ft. Shuttle Runs Handstand Push-Ups *Hand must touch the ground Silver:
Monday 11/28 “Strength” Build to a 3 RM Hang Power Snatch (15-20mins) “Conditioning” 21-15-9 OHS (95/65) Pull-Ups Silver: 55/45, Ring
Deload Week Monday 11/21 “Strength” Pause Front Squat E2MOM x 5 Sets 3 Reps with a 3 second pause 75%
Monday 11/14 “Strength” Build To a 1 RM Clean & Jerk (20-30:00) “Conditioning” AMRAP 4 minutes 7 Power Cleans (115/75)
Monday 11/7 “Bring A Buddy Day” “Strength” Bench Press 3×2 @ 92.5-95% 3 RM “Conditioning” Min 0-15 10 Rounds For
Monday 10/31 “Strength” Bench Press E2MOM x 4 2 Reps @ 90% 3 RM “Conditioning” 5 Rounds For Time: 12
Monday 10/24 “Strength” Clean & Jerk 3×3 @ 80% of 1 RM “Conditioning” Diane 21-15-9 Deadlift (225/155) HSPU Silver: 185/105,
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