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  • Writer's pictureMary Bozarth

Monday 12/6

Strength

Hang Squat Clean 1x3

Hang Squat Clean: - Establish a 3 RM for the day


Clean Deadlift 3x3

3 Clean Deadlift x 3 Sets @90% 1RM Clean

Conditioning

Winter Wonderland 21-15-9 Push Press (95/65) Pull-Ups - At 10:00- 15-12-9 Shoulder to Overhead (135/95) Chest to Bar

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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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