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Nov 10

A – Deadlift + box jump Sets of 5, 5, 3, 3, 5, 5   B – 17 Min cap 60 sit-ups 50 toes-to-bars 40 v-ups 30 pull-ups 20 strict pull-ups/negatives 10 bar muscle-ups/20 push ups

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Nov 9

Single leg strengthening and stabilizing work.  (and to look really cool.)   A – 3 sets of 3/leg barbell weighted step ups – nothing too heavy.   3 sets of each B1 – 10/ leg single leg step downs (use a box) (link) B2...

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Nov 8

A – Clean Tech Active warm up – 10 Min EMOM – work perfect tech with moderate weight 70-80% of max squat clean 1 power clean 1 front squat   B – Main Event – BS 5×10   C – Tabata – 4 mins...

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Nov 7

35 mins cap Run 400 Then 20-15-10 Toes to bar Wall balls Run 400 20-15-10 Box jumps KBS Run 400 20-15-10 Goblet squats Sit ups Run 400

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Nov 6

A – Snatch Tech Work – Complex – 7 mins 2 muscle snatches 2 snatch balances   B – Main Event Snatch strength work Complex – 11 mins 1 hang power snatch 1 hang squat snatch   Push conditioning –  17...

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Nov 4

A – 15 mins to work to a tough weight in this complex 3 cleans 1 push jerk 1 split jerk   B – 7 sets, rest 2 mins Row 200/150M afap 10 push press 95/65

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Nov 3

A – Warm-up Thrusters to over part B weight   B – 21 Mins 2 mins on 1 min off 7 thrusters 95/65 7 pull ups 7 burpees over bar

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Nov 2

A – Sumo DL – Sets of   5, 3, 1, 5, 3, 1   B – Main Event: For Time 60 jumping squats/pistols sport 50 Wall balls 30 DL 135/95, 185/125 20 Cleans 10 Front Squats

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Nov 1

A – 7 sets of 5 Touch and Go Power snatches *build weight *no squatting or jumping wide *no resetting at bottom   B – For Time Row 500M 25 KBS 50 sit ups Ride 30/24 Cals 25KBS 50 sit ups

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Oct 30

A – Snatch Tech Work 5 sets 3 Snatch DL 1 Hang Snatch Work on good starting position and aggressive stand past the knees   B – Main Event – Overhead Squat 7 sets of 1   C – Row 500M for time

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