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October 19th, 2015


Strength: Bench Press

More Strength: Dumbbell Row 3x12

Core: Hollow Rocks 3x20

Cash Out: Spend 15 minutes working on a weakness of choice (i.e: running, double unders, wallballs, etc. etc.)


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January 25, 2019

Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

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