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Workout of the Day – Tuesday

EMOM for 5 minutes: 2 Clean & Jerks (full) @ 75% Then, when the clock hits 5:00- 2 minute AMRAP of: Clean & Jerks (full) @ 75% *Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. 4 rounds for total working time of: Run 400m 14 DB swings 7 Power Snatches 135/95 95/65

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Workout of the Day – Monday

Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlift* 7 Chest to Bar Pull-Ups 9 burpee over bar *Load with approximately 65-70% of today’s heavy triple from part A

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Workout of the Day – Friday

Strict Overhead Press * Set 1 – 5 reps @ 50% * Set 2 – 5 reps @ 60% * Set 3 – 5 reps @ 70% * Sets 4-9 – 3 reps @ 85-90% * Set 10 – 10 reps @ 70-75% Against a two-minute running clock, complete as many reps as possible of: 3 Hang Cleans (135/95 lbs) 6 Shoulder to Overhead 9 Front Squats hand release push ups x Max Reps in remaining time Rest 1 minute between sets, and complete a total of five sets

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Workout of the Day – Thursday

Five sets of: Power Clean & Jerk x 1.1 (rest 10 seconds between heavy singles) Rest as needed Every minute, on the minute, for 15 minutes: Minute 1 – Bear crawl 25m Minute 2 – Handstand Push-Ups x 10 reps (or pike push ups or heavy strict press) Minute 3 – Double-Unders x 40 reps

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Workout of the Day – Wednesday

CrossFit Every 2 minutes, for 16 minutes (8 sets): Halting Snatch Deadlift + Hang Snatch + Snatch (pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor) Five sets for times of: 15 Burpees 20 Front Racked Double Kettlebell or dumbbell Squats  10 toes to bar Rest 2 minutes BARBELL SNATCH 60%-3 70%-3 80%-3 85%-3 90%-3 90%+-3(establish new 3rm) DUMBELL PRESS FROM SPLIT POSITION Work up to 3

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