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thursday

Strength: snatch balance+ ohs from rack work up to heavy solid complex Wod: 30-20-10 T2B snatch 95/65...

07 July, 2021
wednesday

Strength: 5x10 weigthed step ups each leg  Wod:  100 dU 10 power cleans 225/155 80 DU 8 power cleans 60 du 6 power cleans 40 du 4 power cleans 20 du  2 power cleans...

06 July, 2021
tuesday

strength: clean +jerk+jerk Wod:  100 burpees to a 6 inch target above your reach for time...

05 July, 2021
monday

Strength: back squat 5x5 75% Wod: 42-30-18 cal row alternating hang DB snatch 50/35...

04 July, 2021
Friday

Work on weakness 15 min Wod: 12 min amrap 20/16 cal Row  30 Jumping lunges...

01 July, 2021
Thursday

Strength: 1 rep max DL Wod: 2RFT 75 DU 25 thrusters 95/65 15 bar Mu ...

30 June, 2021
Wednesday

Korwod: death by v-ups go by 2s thou  (Min 1 2 v-ups Min 2 4 v-ups ...

29 June, 2021
Tuesday

Strength: work to heavy complex squat clean+ hang squat clean+jerk Wod: 14 min emom Min 1- 1 power clean 155/105 + max burpees Min 2- 2 power cleans + max burpees Min 3- 3 power cleans + max burpees Continue for 14 min score total amount of burpees done...

28 June, 2021
Monday

Strength: 1 rep max back squat Wod: 1 mile run for time  ...

27 June, 2021
friday

Strength: DL work to solid 3 rep from a deficit (stand on plates so your from 2-4 inches off ground) Wod: 5 RFT 10 Db step ups 50/35 10 DB snatch 50/35 10 DB goblet squats 50/35...

24 June, 2021
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