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Nov 22

Get SWOLE Wednesday Get SWOLE Wednesday   A – active warmup 3 rounds 10 wall balls 10 push ups   B – 15 mins to a 1 rep back squat   C – Floor press 12 mins Sets of 10, 5, 3, 3, 5, 10   D – For reps 2...

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Nov 21

A – Warm up Clean and Jerk – 7 mins   B – 32 mins of two 16 min rounds   Mins 0-3 Run 400 Max pull ups   Rest 1 min   Mins 4-7 Run 400 Max C&J 135/95, 165/115 Sport   Rest 1 min   Mins 8-11 Run...

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Nov 20

A – 4 sets of this complex 2 slow snatch DL 2 hang muscle snatches ***work lat engagement on the DL and driving from heels   B – 5 sets of this complex 1 power snatch 1 hang squat snatch 1 OHS   C – Main event 3 rounds...

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Nov 18

A – 16 min to work to a heavy complex 1 thruster 1 push press 1 push jerk 1 split jerk   B – warm up squat clean 5 mins   C – 5 sets, rest 2 mins Ride 15/12 cals 20/15 sport AFAP 1 heavy squat clean – see how...

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Nov 16

A – 12 mins to work 5-7 sets of this complex 3 deadlifts 2 cleans 1 split jerk   B – 3 sets of 5 min rounds 0-2 mins – Run 400 or row 400 Min 3 – max kb snatches Min 4 – max pull ups Min 5 – 1 arm...

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Nov 15

Superset 5 sets after warm up so you are a full effort each set. A1 – 3 front squats A2 – Max strict pull ups (Strict c2b sport) or 5 negatives   B – 10 min EMOM – 1 snatch   4 mins max reps of snatch.  Use  80%...

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Nov 14

Tuesday 35 min cap Run 800 5 rounds 10 sumo deadlift high pulls 95/65, sport 115/75 5 HSPU Ride 60 Calories 5 rounds 10 burpee box jumps 5 snatchs same weight as above Row 1000

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Nov 13

Monday A – Active Warm up – 3 sets 3 muscle cleans 10 wall balls Add weight to the muscle cleans each set   B – Main Event 20 min- Power Cleans – Touch and Go sets of 10, 5, 3, 1, 1, 1, 3, 5, 10   C – 2...

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Nov 12

For time: 45 min cap 100 sit ups 50 kbs 53/35 25 hang cleans 95/65, sport 135/95 20 shoulder to overhead 15 thrusters Run 800 15 thrusters 20 shoulder to overhead 25 hang cleans 50 kbs 100 sit ups

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Nov 11

A- Work to a tough set of this complex in 15 mins 1 snatch DL 1 snatch 1 OHS   B – 5 sets, rest 3 mins Ride 20/15 cals AFAP Max Unbroken wall balls

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